Pec Deck Exercise

A popular choice of exercise for those who do not seem enter the free weight section of the gym regularly, and want to target the pectoral muscles!

The pec deck can be quite effective at isolating the chest fibres, as they are recruited during lateral flexion of the shoulder. The nature of the arm position during the exercise also allows for minimal involvement of secondary muscles during the execution of the exercise. This is ideal for those who want to isolate the chest, maybe for use as a pre-exhausting exercise before chest pressing exercises to follow.

Pec Deck machines, commonly known in the gyms as pec deck or pec machines, play a vital and important role in strengthening the chest. Most commercial gyms strive to have pec machines in their environment as they prove to have fruitful outcomes. Pec machines work in a very simple fashion. The muscles around the chest area are worked by clutching the muscles of the breast together and forward. Most areas of the chest can be worked by stimulating and working other parts of the human body such as the back and the abdominals.

If using the Pec deck or the peck machine for the first time, be sure to read all instruction and to ensure you have access to a trainers help at all times. Though it is said to be safe, the weightlifter has to be briefed on the proper usage of the machine. The weightlifter should be well aware of the fact that over exerting the chest muscle or performing the exercise in a wrong manner can cause an injury. Injury can differ from the type of causes. Some can be permanent, some can be temporary. In order to remain physically able, the weightlifter has to ensure that all precautions and measures have been taken.

Using a Pec Deck machine, seat yourself in it accordingly. Perform the exercise by squeezing your forearms and elbows in together so that you virtually touch them together at the peak of the movement. Be sure to really squeeze your pecs at the peak of this movement for a one-count. Return to the start position and repeat.

The key conservative treatment for such injuries is to work on strengthening the rotator cuff muscles, including exercises for both internal and external rotation. Another problem that seems to occur after the patients use pec deck machines is known as thoracic outlet syndrome. It's a somewhat complex ailment to diagnose. The nerves to the upper arm leave the spine in the neck and them a bundle, known as a plexus.

The nerves in the bundle travel by certain muscles behind the collarbone, or clavicle, in front of the first rib and past other muscles to supply the arm. Some people have extra bands of connective tissue around this bundle of nerves. If the bundle becomes compressed, the patient may develop tingling, numbness, pain, temperature differences-perceived or actual-and a variety of symptoms over large areas of the arm, forearm, hand and even armpit.

Christian Bale Workout Routine for Batman

How Did Christian Bale Bulk Up So Quick?

The short answer is intensive bodyweight workouts and intensive resistance/weight training workouts. Not only is Bale’s character extremely muscular, he is also well toned, with low body fat levels. This takes an immense amount of work to achieve.

Christian Bale had a harder task than most to get his body from a skinny frame to a muscular and athletic build. Due to his restrictive dieting for The Machinist, actually starvation at one point, his metabolism was very low, which makes it much harder to fuel the body to workout hard enough to start building muscle.

Christian Bale's workout for Batman consisted of compound, explosive exercises. He performed, power cleans, jump squats, high pulls, and explosive bench press. These exercises helped maintain Batman's speed and agility. Some other good compound exercises include squat, deadlift, and military press. Bale's workout also included fat burning cardio in the form of running each day to ensure that he did not put on too much fat.

Christian Bale Workout

Christian’s workout consisted of compound exercises with power moves to allow him the quick speed and manoeuvrability with his fight scenes. All major exercises were divided into a 3 day sequence with one day of active rest.

Day 1:
Chin ups superset with cable rows. 4 sets of 10-12 reps each.
Power Clean with barbell up to chest. 4 sets with increasing weights – 12, 10, 8, 6 reps
Snatch Hang High Pull where the exercise is similar to a power clean but you do not catch it at the top so it is one fluid movement. 4 sets with increasing weights – 12, 10, 8, 6 reps

Day 2:
Sprinting: 5 sets of 30 meters, followed by 5 sets of 40 meters. Rest 60 second between sets.
Squat jump with arms crossed over your chest (can do this with a weighted medicine ball to increase difficulty. 4 sets of 10 reps.
Reverse Lunges. 4 sets of 10 reps.

Day 3:
Dumbbell Flyes . 3 sets of 12 reps
Bench Press with Smith Machine . 3 sets of 12 reps.
Stability Ball Push-Ups. 4 sets of 10 reps.
Close Grip Pulldowns. 4 sets of 10 reps.
Deadlift. 4 sets with increasing weights – 12, 10, 8, 6 reps

Day 4:
10-20 laps swimming and 30 minute stretching session.

Repeat the above schedule after one day rest.

Is Your Cardio A Waste of Time?

As a trainer I here the question all the time. "How long should I do cardio for?".

Its a multipart question. How long you do cardio for depends on the type of cardio your doing, and the level of fitness your at.

There are two basic types of cardio.
1) High intensity cardio
2) Slow steady state cardio

Now, how long to cardio for fat burning can be interpreted in two different ways:

For how many weeks or months (I believe you are not thinking days!!) do I have to do cardio to get in a good shape? Or how long in duration a cardio session should be for effective fat loss.

I’d answer the first question like that: You will do cardio for as long as it takes. You will do it till you reach your goal. It might be 3 months, or it might be 2 years. It all depends on your current shape and your desired final destination. But keep in mind you should be losing not more than 2lb a week. 1lb is ideal. And it should all come from fat and not muscle tissue.

In order to be effective at doing cardio you need to know these basic rules:

You are better off doing cardio in the morning on an empty stomach or any time during the day, after the workout with weights. The reason being only then your glycogen stores (your own carbohydrate stores) will be depleted or at least very low. In this situation your body will resort to using fat for energy.

Dumbbell Shrugs Exercise

Starting Position
Begin by standing with your feet shoulder width apart and your knees slightly bent. Hold the dumbbells to your side with your palms facing inward.

Action
EXHALE: Slowly lift your shoulders straight up, keeping your arms straight. Hold for 1-2 seconds.

INHALE: Slowly lower down to starting position. Try doing 2 sets of 10-12 repetitions.

* Rotating the shoulders like this as you raise them will work all parts of the trapezius. The upper part is worked at the top of the movement while the middle and lower parts of the trapezius as well as the rhomboids receive the effort at the bottom of the movement when the shoulder blades are squeezed together.

* Using heavy weights will make it impossible to fully rotate the shoulders, which is the ultimate purpose of this exercise and is what differentiates it from barbell shrugs. As a result, you should keep in mind that this movement is more about taking your trapezius through a full range of motion than it is about using heavy weights. In this sense, this is a good exercise to include as part of a warmup or cool-down.

Exercise may be perform standing perfectly upright or very slightly bent over. Since this movement becomes more difficult as full shoulder elevation is achieved, height criteria for shoulder elevation may be needed. For example, raising shoulders until slope of shoulders become horizontal may be considered adequate depending upon individual body structure and range of motion with lighter weight.

Increase Your Bench Press Weight!

The bench press is one of the most well known exercises to athletes and strength coaches around the world.

It doesn't always transfer to the playing field, or the court but a strong performance in the bench press can really give elite athletes an edge when it comes to scoring high in combines or other tests to determine their future as college and professional athletes.

You body might have become used to doing the same exercises, for the same weight, for the same sets, for the same days of the week that it will continue to do the same thing each week. So, change something! If you normally do your chest workout on Monday, try doing it on a different day of the week. Try doing a drop set with your bench presses. Try doing dumbell presses for a week or 2 instead of the regular barbell bench press, then try to bench again. Change something around and shock your body into increasing, it just might work.

The bigger your muscles, the stronger you are. Eat at least your body-weight in lbs x 18 calories. Get 1g/lbs protein daily from meat, poultry, fish, eggs & whey.

Tips To Keep In Mind

* Keep your elbows tucked in to your side and use your strong triceps to help the lift. The Bench Press Strength! manual contains the appropriate volume and intensity of triceps work to prepare your arms.

* Use your whole body in the lift. Push against the floor with your feet. Keep your upper back muscles tensed and keep the upper back on the bench for stability.

* Push the bar straight up to reduce the movement distance.

* Practice your technique! Heavy lifting is a combination of skill and muscular work, so you learn how to perform the movement most efficiently.

* Identify your weaknesses so that you can train appropriately.

Underhand Chin-up Exercise

Many fitness conscious people join fitness centers or attend community gyms to keep in shape or to get into shape. An exercise that builds the arms, shoulders and chest is the underhand chin up. All you need is a well stabilized horizontal bar that will hold your weight. The best placement for the bar is above your head. Many exercises don't require any expensive equipment or memberships.

Preparation

Step up and grasp bar with underhand shoulder width grip.

Execution

Pull body up until elbows are to sides. Lower body until arms and shoulders are fully extended. Repeat.

Swinging and jerking while doing this movement can lead to injury of your muscles and tendons.

Gay Porn Star Workout Routine

Today there is a new crop of muscle boys in town and the best bodies have always been found in the stable of COLT STUDIOS. COLT set a high standard for a young boy to live up to if he’s looking to get a date in any given boys town. The COLT STUDIO physique’s stress hard work on nutrition and strength training. No other model in the testosterone throbbing stable of stallions embodies the ideal of hard work and dedication in the gym more than Gage Weston.

The two hundred seventeen pound, blond hair, green eye titan has truly been an inspiration to me and to thousands of others. I asked him to take the time with me to give us a little background on his life in the weight room and being a trainer! In this interview many of you will be able to identify with his struggle to be muscular and strong when not genetically dispositioned to be so.

Q :Were you athletic as a young man?

A :I was always involved in some sort of athletics. I started T-ball when I was a young kid, and loved it. I couldn’t wait to be big enough to play baseball, so I stuck with it until I did. I played baseball for several years, my main position was a pitcher (Big laugh) but I always wanted to try catching, I always thought it was a sexy position. Now I get to do both with COLT! At around 13 I started wrestling, all the men in my family wrestled at some point. So it was kinda a big deal in our family, and was pushed on me a lot. I had no complaints though! Rollin around with sweaty men in a singlet, WOOF! What’s a better sport then that? I loved it a lot and continued with it all the way through High School.

Q :You are in amazing physical shape, what is your diet and exercise routine like?

A :Well to be honest, I really don’t have a certain diet! I pretty much eat what I want, but I do make sure to get lots of protein...in all forms (Big Laugh)! I was just blessed with a very high metabolism. I’m also a full time personal trainer outside of COLT, so I have a pretty good idea of what to do to keep my body up! As for my workout routine, I hit the weights about 5 to 6 days a week. I’m not that big a fan of cardio, so maybe once or twice a week on that.