» Training and Nutrition

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COURTESY FROM THE MASTER!
My favorite Chest Routine:

Flat dumbell Press 4 X 8-12
    superset
Flat flyes 4 X 8-12

Low Incline dumbell press 4 X 8-12
    superset
45 degree incline flyes 4 X 8-12

Decline dumbell press 4 X 10-12
    superset
Pec Deck 4 X 10-12

Triset: Cable crossover 3 X 10-12
Incline paralel dumbell press (dumbells touch each other) 3 X 10
Dips (torso lean forward) 3 X as many as possible

Pullovers (heavy) 4 X 8-12

* Above routine strictly for advanced competitive bodybuilder. Beginners dont try this routine. Intermediates reduce the volume.

* Stretch in between sets.

* Once a week is sufficient. Good luck





Shoulder Routine For Beginners n Intermediates
By Wong Hong (Mr Universe, 2 X Mr.Asia)

Beginners:

Smith Machine Front Press 3 X 10-12
Side Laterals 3 X 10-12
Reverse Pec Deck 3 X 10-12
Dumbell Shrugs 3 X 10-12

Intermediates:

Military Press 3- 4 X 8-12
Side Laterals 3- 4 X 8-12
Bent Over Laterals 3- 4 X 8-12
Upright Rows 3- 4 X 8- 12
Smith Machine Shrugs (heavy) 3- 4 X 8-12

Every 3 weeks (only for intermediates) do super sets OR drop sets

Military Press superset Side Laterals 3- 4 X 10
Upright Rows superset Bent Over Laterals 3- 4 X 10
Smith MAchine Shrugs (heavy) 3- 4 X 8-12

Drop Sets:

Do a drop set in last set of every exercise. Ie: 20 kg X 10 immediate do 15kg X as many reps as possible.




My Favorite Shoulders Routine
By Wong Hong (Mr Universe, 2 X Mr.Asia)

Military Olympic bar Front Press 4 X 12, 10, 8, 8
superset with
Alternate Front Raises with dumbell (palms face up) 4 X 10, 10, 10, 10
...
Smith MAchine behind neck press 4 X 12, 10, 8, 8
superset with
Side laterals 4 X 12, 12, 12, 12

Super wide grip Olympic bar upright rows 4 X 12, 10, 8, 8
superset
Bent over laterals 4 X 10, 10, 10, 10

Shrugs 4 X 10, 10, 10, 10

* Above routine is only for advanced bodybuilders. I bet your shoulders will be crying after you complete the workout. Beginners and intermediate dont even try it yet. I will have more rountines for beginners and intermediate soon. Remember you want those cannon ball delts. REAL delts!!




My 6 pack routine
By Wong Hong (Mr Universe, 2 X Mr.Asia)

Regular crunches on floor (with 2 plates of 25lbs on my chest) 3 X 25
Rope crunches (hold 2 secs at the bottom for max squeeze) 3 X 20
Hanging leg raises (knees 45 degree) 4 X 25
Twisting with Lat Pulldown bar 10 mins

* I train abs all year round. Off season 3 times a week. Everyday last 4 weeks before contest. I wanna stress again that abs are only visible if not hidden under layers of fat. Everyone can be big. Not many can be BIG with 6 PACKS! Cheers.




The Rader Master Bodybuilding and Weight Training System

In The Rader Master Bodybuilding and Weight Gaining System, Peary told us about a program he developed that could add up to 3/4 of an inch to a trainees arms in one day. The program goes like this - pick a day when you can do nothing but train, eat and rest. You use just two exercises, one for triceps and one for biceps, and you do a set of each every hour for 12 hours. Use a weight lighter then your usual poundages, and do not work to failure. Eating some protein every hour, massaging the muscles after each workout and to resting all you can, were also recommended.

This program has worked for many and we could continue to use it exactly the same way to get a quick increase in arm size, but Peary gave us a hint of the full usefulness of this method. He stated "Most men use it on their arms since no one ever seems to have as large arms as he would like. However it will work on any muscle. We hope that some day when we have a greater understanding of muscle growth and the controlling factors, a similar method can be applied to men and women in a specialized session of perhaps a month and give them a physique that today takes years to acquire." So we can see that Peary had a lot of hope for this method.

I believe I have a program that would be useful for advanced hardgainers who would like a quick increase in size all over their body. It would go something like this, you pick six exercises that cover the entire body, for example squats, bench press, over-head press, rows, calf raises and curls. For about 4 weeks you workout twice a week ,wed and sat, (this is to get used to these exercises and avoid extreme soreness when you begin specialization) do 2 work sets for each exercise, then on week five on Wednesday you do your regular workout but on Saturday you take the first exercise (squats) and do one set an hour for 12 hours, use about half of your usual poundage the idea as Peary said was "Working on the principle of flushing the muscles with blood and keeping them flushed all day long, the muscles will grow unbelievably for a short time.", so we aren't trying to push to maximum on these sets. Keep the Wednesday workouts the same as the first 4 weeks, and every Saturday take the next exercise in your program and hit it for 12 sets in 12 hours.

This program is still admittedly experimental, but all signs seem to show that it would bring about a big gain over the 10 weeks it takes to complete. The most important thing is that you don't get overtrained, do only two workouts a week, and give the most days rest after the specialization day, hence the wed and sat schedule. The other thing is to do the hardest exercises like squats early in the cycle when you recovery ability is strongest and as the cycle progresses you work your way down, and at the end of the cycle you are doing the least taxing exercise like curls. The volume per exercise is high one day a week but the overall volume is kept at about 12 sets a workout, which is still not too bad for a hardgainer.

If you are a beginner, or intermediate stick to the basics like 20 rep squats, heavy deadlifts, presses, at al., you will grow plenty fast if you work hard, and eat and rest enough. But, if you are getting close to you potential and would like to get a quick burst of size, try this routine and see how it works for you. Tell me how it goes.

About The Author: Paul Becker is a natural (steroid free for life) bodybuilder and fitness consultant. For more information on Bodybuilding and Bodybuilding Supplements visit his website at http://www.trulyhuge.com




Mike Mentzer's Heavy Duty Training Advanced Secrets

While many people know the basics of Heavy Duty training, the advanced techniques are known by only a few. The advanced and super advanced techniques were fully researched and tested by Mike in the late 70's, but following the infamous 1980 Mr.Olympia, Mike retired from competition. After that he worked as a personal trainer and concentrated on what works best for beginners and intermediates. And so Heavy Duty for advanced and super advanced trainees became all but lost, even though Mike made the best gains of his life using these techniques.

Climbing The Ladder Of Intensity

Mike knew that as a bodybuilder grew bigger and stronger, he would eventually require an even more intense training stress if he hopes to continue progressing. If the stress is not more intense he will stagnate and stay at the same level of size and strength.

Beginners

For beginners starting a weight training program is a huge leap in intensity from not training, and this is why they make such rapid gains at first. To keep progressing they can simply keep increasing the weights and decreasing the rest periods between sets. When they stop making gains this way they are ready for the next level of intensity.

Intermediates

At this stage a more intense stress is required, this is be done by using Pre-Exhaustion sets, for example a set of Leg Extensions to failure followed by a set of Leg Press (or Squats) to failure. Also forced reps and negatives to go beyond the point of positive failure can be occasionally used. These techniques will carry someone into the advanced level, Mike reached this point and using these techniques he was unable to get bigger or stronger, this forced him to do further research into the highest levels of intensity.

Advanced

At this level Mike found that he was so strong and his willingness to work at maximum effort was so high that each rep of a set was so intense that oxygen debt and lactic acid build up was practically immediate and severe enough that he was forced to stop due to cardiovascular limitation rather then because he reached a point of actual muscular failure. He looked for a way that he could do even more intense reps while at the same time slowing the build up of lactic acid and the onset of oxygen debt in his muscles.

The way he did this was to do his own version of Rest Pause training, he used a weight that would allow him to do one all out maximum rep, then rested for 10 seconds, this would give enough time for his muscle to clear out waste products and bring new fuel and oxygen so he could do another all out rep. After the second rep and another 10 seconds rest he would have his training partner help him do another all out rep, or he would reduce the weight by 20%. He would then rest 15 seconds and do his last all out rep. This was considered one set, with each and every rep of the set being an all out effort. An example rest pause workout that Mike would do for his chest was Pec Deck 1 set of 4 Rest Pause reps, Incline Bench Press 1 set of 4 Rest Pause reps and Dips (Negative only style) 1 set of 5 reps. Mike then had to ask himself what could be more intense then Rest Pause training?

Super Advanced Heavy Duty

Mikes next step up the ladder of intensity was what he called Infitonic training; he followed each maximum positive rep of a Rest Pause set with a maximum negative Rep. He had his training partner push down a little on the negative and he would fight to resist it, lowering it as slowly as possible. He then rested 15 seconds before his next maximum positive and negative rep.

The very highest level of Heavy Duty he called Omni-Contraction training, meaning all contraction. There are three ways a muscle can contract, that is lifting a weight (positive), lowering a weight (negative) and holding a weight (static).

In Omni-Contraction training Mike would make each a maximum effort. He would do his one all out maximum positive rep, followed by a maximum negative, but during the negative he would stop the weight and actually try to raise the weight again (which was impossible). He would do these static holds at three different points during the negative rep, the first was at the top, close to the fully contracted position, the second was halfway down and the third was close to the bottom position. Each position was held for a count of 3.

The Results

Mike and his brother Ray used these advanced and super advanced techniques in the summer of 1979 and it resulted in Mike gaining 14 pounds of pure muscle in 9 weeks (while losing fat and at an already advanced level of mass and strength), and winning his first pro show beating the likes of Robby Robinson, Danny Padilla and Roy Callendar. While Ray was able to improve so much he walked in and took the Mr. America crown that year.

So maybe, just maybe, if you have tried Heavy Duty and it stopped working it was because you didn't know the higher techniques on your way up the ladder of intensity. Try them for yourself and find out.

About The Author: Paul Becker is a natural (steroid free for life) bodybuilder and fitness consultant. For more information on Bodybuilding and Bodybuilding Supplements visit his website at http://www.trulyhuge.com




10 Muscle Building Tips
By Paul Becker
copyright ©2008 Paul Becker


1. Set a goal as of today and work out exactly how you are going to get there. For example, if you see yourself as 20 pounds heavier in six months, break down exactly how you are going to get there. You see, you need to set goals and keep to them. Your mind will then be constantly aware of these goals and work towards them. If you don't know where you want to go, then you will never get there! You need to be specific and have a plan.

2. Change your routine as often as is needed to keep progressing. By this, one doesn't mean changing what works for you, but changing the order of your exercises, reps, sets and ultimately moving away from those exercises, which are not giving you results.

3. You must train with progressive poundage's in order to make size and strength gains. Don't just keep switching around your exercises never getting stronger on any of them, make sure that you have beaten you personal best poundage for the current rep range you are working with before moving on to another exercise. Progressive poundage's combined with training variety will unlock new growth for you!

4. Don't overtrain! Don't train too long or too often. Keep it intense and try to "work the muscle", rather than "lift the weights"! Get a pump and feel your muscles doing the work.

5. Consume Whey protein within half an hour of finishing your training. Have another shake before going to sleep and one upon awakening. This ensures that you are getting quality protein at the most crucial times in your bodybuilding day!

6. Drink lots and lots of water. The majority of your body is made up of water, drink at least 2 quarts a day. Do this and you will get a lot bigger!

7. Don't take anything which produces estrogen; these being foods such as soya, cannabis or alcohol.

8. Sleep at least 8 hours a night! Growth takes place when you are asleep. No sleep, no growth!

9. Take Creatine Monohydrate. It will help volumize the muscle cells.

10. Don't give up. This cannot be emphasized enough. As long as you are motivated in the first place and persistent, you will get the body you want.




Quick Muscle Building – How To Build Muscles In Minutes
By Paul Becker
copyright ©2008 Paul Becker


This is my write up of a training/supplement program I was on. The total program lasted 9 weeks and in that time I actually gained 20 lbs! I went from 174 to 194, now I have in the past weighed 188 and some of this was regained muscle, but on top of that I put on a fresh new 6 pounds.

Ok, some background on how I thought up this program, as you may already know, suggested programs for hardgainers are short and infrequent. I got to thinking that "what if you trained even shorter workouts and did them more often?". I was on a busy schedule and still wanted to train so I decided to try this to see how it worked.

I knew pre exhaust workouts were a very effective method, but in the past I had only done it here and there for one or another body part and I had never done it for every muscle group for weeks at a time. Below is the routine I used, most workouts lasted 5 minutes or less.

Workout 1 (Chest)
Dumbbell Fly
With no rest do Bench Press

Workout 2 (Back)
Dumbbell Pullover
With no rest do Row

Workout 3 (Shoulders)
Lateral Raise
With no rest do Press Behind Neck

Workout 4 (Legs)
Leg Curl
Leg Extension
With no rest do Barbell Squat

Workout 5 (Arms)
1 Rep Chin (Go very slow, 30 seconds up and 30 seconds down)
With no rest do Standing Barbell Curl

1 Rep Dip (Go very slow, 30 seconds down and 30 seconds up)
With no rest do Tricep Exertions

I did do a warm up of a lighter set of the compound exercise then I did just one hard work set as listed above. I tired to add weight to the exercises each and every workout and I stayed in the 6 to 9 rep range, except on the chin and dip which is done for a painfully slow 1 rep.

The first 2 weeks I worked out Monday through Friday and took the weekends off, each muscle group was being hit once a week, but the soreness from the last workout was interfering with the next workout and I switched to training every other day. After 3 weeks I gained 11 pounds and then the gains seemed to slow down.

Starting week 4 I began taking an Andro Shocksupplement and my gains started up again, I gained another 9 pounds over the next 6 weeks!

On diet I followed a zone type plan (40% Carbs, 30% protein and 30% fat) and I ate up to 7 to 8 times a day.

This program is very different then any you will see in the glossy muscle magazines but it sure does work, and if any one is feeling he can't train because he "doesn't have the time", I'm sure you can squeeze in 5 mins every other day to make some great gains!



The Best Abdominal Exercises
By Paul Becker
copyright ©2008 Paul Becker


The abs are key to a great physique. You may have nice arms, but can you show off your stomach? They are also instrumental to several sports because they are an important factor in running, jumping, and throwing. The exercises below (along with a reduced calorie diet) are great for developing a killer six-pack.

Lower Abdominals

Leg Raises:

Lie on your back; bring your legs up until they form a 90-degree angle with the floor. Keep your legs as straight as possible to really make the lower abs burn.

Don't allow your legs to touch the floor to keep constant tension on your abs. Stop when you are about 1-2 inches off the ground, and start the next rep.

Lying Leg Thrusts: dot

Lie on your back. Perform a lying leg raise. Thrust your heels to the ceiling, breathe out; keep contracting the lower abs so that you are raising your torso.

Lower out of the thrust back to your initial position, leaving your feet straight up. Lower your legs back to the starting position.

Hanging Leg Raises:

Hang from a chin-up bar, or use a dip stand, or another devise so that your feet do not touch the ground when they are directly below you. Bring your knees up to your chest, in a slow, controlled motion. To maximize the exercise, keep your legs straight, and bring them up slowly to form a "L" with your torso.

Upper Abdominals

Ab Crunches:

Lying on your back, put your knees up in the air so that your thighs are at a right angle to the ground, with your knees bent. Put your hands either behind your head or on the sides of your head. Slowly raise your shoulders off the ground and focus on keeping your abs tight.
Do not let your shoulder blades touch the ground during the exercise if you can help it. Do not focus on going all the way up, as much as having a slow, consistent pace, and really flexing the abdominal muscles throughout.

Cross-Knee Crunches:

These are like ab crunches; lay on your back, in the bent-knee position, but crunch diagonally so that you touch each elbow to the opposite hip alternately. At the top position, one shoulder and one hip should be off the ground.

Cross Overs:

Lie on your side and cradle your head in your hands. Bend your knees, place one elbow, and arm on the ground just under your head. Keep your hands linked, and point the other elbow up. Twist your body and lift the lower elbow up off the ground and across your torso.

Do this in a slow manner, and hold it at the top for a second before lowering and repeating. Try not to go all the way down, stop just short of the bottom so you get more of a work. Be sure to do this for both sides.




Take Your Body To The Next Level - How To Build A Super Impressive Physique
By Paul Becker
copyright ©2008 Paul Becker


You've been trained very hard for some years now. You've build up some good muscle size, and your dieting and cardio workouts have given you some decent definition also. But you still feel like something is missing - you look good but you want to look great! Well, now is the time to work on your "impressive muscles". Some muscle groups are more likely to impress people then others, these are the muscle groups that people who have never trained with weights have little to no development in at all. When these areas are fully developed, they become super impressive to people on the street and even your fellow gym rats.

So if you're ready to take your physique from merely looking good to looking amazing, then here are the areas to work on: 1) Wider Shoulders, 2) Thicker Pecs, 3) Larger Upper Arms, 4) Smaller Waist With Etched Abs and 5) Diamond Calves. When you have developed these to the max, you will take on a classic refined look that will put you a step above everyone else in your gym. OK, I know you're excited and ready to get started, so let's get to the workouts you'll be doing for for each muscle group:

1) Wider Shoulders

What you want to do it maximize your development of the lateral head of the deltoid, this is what gives you width. Start with the Dumbbell Lateral Raise, use a weight that you can do in a slow and controlled manner. Hold the top position for a count of two and really feel the burn in the lateral head of your delts. Do 3 sets of 15 reps. Next is Barbell Upright Rows, keep your elbows high and the bar close to your body, hold at the top for a count of two while flexing your shoulders. Do 3 sets of 10 reps. To finish off your shoulders do Dumbbell Presses, keep your elbows back and don't lock out at the top. Do 3 sets of 6 reps.

2) Thicker Pecs

Start off with Dumbbell Flys, keeping your arms bent. Get a good stretch at the bottom and come up like your hugging someone, do not touch the dumbbells at the top so you keep constant tension. Do 3 sets of 15 reps. Next is the Bench Press, Keep your elbows back and Don't lock out at the top. Do 3 sets of 12 reps. Now Incline Dumbbell Press, while keeping your elbows back start at the bottom with the dumbbells wide and as you press move them closer together till then touch at the top, flex your upper pecs hard, lower and repeat. Do sets of 12 reps. Last is Parallel Bar Dips, keep your chin on your chest and your elbows out wide, not close to you body. Do 3 sets of 6 reps, add weight as you get stronger.

3) Larger Upper Arms

Alternating Dumbbell Curls, start off with the palms facing down and as you curl rotate the dumbbells up so your palms are facing up. Raise your pinkly high and flex you bicep hard at the top. Do 3 sets of 15 reps. Next do Barbell Curls, put one foot slightly forward and curl up with out bending back. Do 3 Sets of 8 reps. Lastly do Dumbell Hammer Curls, these build the brachialis a large muscle beneath the biceps. This is often a weak link in arm development. Many have found that by adding specific brachialis exercises to their workouts can increase their upper arm size by as much as one inch in a month. Do 3 sets of 10, 8 and 6 reps adding weight each set.

Now you'll want to hit the long head of the Triceps and this will make your arms are look huge when standing relaxed. The First exercise is Bench Dips, place two flat benches parallel to each other, about three to four feet apart. Using your hands to support your weight, lift your feet to the top of the other bench so that the rest of your body is suspended between the two benches. Slowly lower your body toward the floor by bending your elbows until your upper arms and forearms form a right angle. Slowly rise back up to the start position by straightening your arms. The secret is to keep your elbows back and as close as possible to each other. Do 3 sets of 12 reps. Next is Dumbbell Kickbacks, keep elbows tight to side also trying to pull them as close together as possible. Hold and flex at the top for a count of two. Do 3 sets of 15 reps. Lastly Tricep Pushdowns, do 3 sets of 10, 8 and 6 reps adding weight each set.

4) Smaller Waist With Etched Abs

Frog Crunches. Lie flat on your back and draw your heels up under your knees wide and out to the sides like a frog. Place your hands with a barbell plate behind your head. Keep your head down with your chin on your chest as your shoulders round forward curl your upper body until only the small of the back remains in contact with the floor. This movement is not a stiff back sit up, it is a roll movement and you must perform it as such for it to produce results. Crunch Your abs hard at the top and hold for a count of of three. Do 3 sets of 20 reps. Remember cruches only tone the ab muscles, you need a lowered calorie intake to burn off the fat, to make the waist smaller and so the muscles then show through clearly.

5) Diamond Calves

Start with Seated Calf Raises, move slow (no bouncing) get a good stretch at the bottom then hold and flex your calf hard at the top for a count of two. Do 3 sets of 20 reps. Next is Standing One Leg Calf Raises, it's been found that a straight leg generates less torque than when the knee is slightly bent about 20 degrees keep it fixed at that angle throughout the exercise. Hold a dumbbell on the same side as the working calf, use you other hand for support. Do 3 Sets of 12 reps.

Time To Get Pumping!

Hopefully you now see that training your "impressive muscles?will bring your physique up to a whole new level!




ARE YOU EXERCISING AND DIETING RIGHT FOR YOUR BODY TYPE?
By Paul Becker
copyright ©1999 Paul Becker


SECTION ONE: BODY TYPE

1) My bone structure is:
__ (a) Very Large __ (b) Large to Medium __ (c) Small to Frail

2) My body tends towards:
__ (a) Carrying too much fat __ (b) Being lean and muscular __ (c) Being too skinny

3) My body looks:
Men answer here: __ (a) Round and soft __ (b) Square and rugged __ (c) Long and tenuous
Women answer here: __ (a) Pear-shaped __ (b) Hourglass-shaped __ (c) Mostly straight up and down

4) As a child I was:
__ (a) Chubby __ (b) Normal __ (c) Too thin

5) My activity level is:
__ (a) Sedentary __ (b) Fairly Active __ (c) Over active, can't sit still

6) My approach to life is:
__ (a) Laid back __ (b) Dynamic __ (c) Worrisome

7) My metabolism is:
__ (a) Slow __ (b) Just right __ (c) Too fast

8) People tell me:
__ (a) I should lose some weight __ (b) Stay the same, that I look fine __ (c) I should gain some weight

9) If you encircle your wrist with your other hand? middle finger and thumb:
__ (a) Middle finger and thumb do not touch __ (b) Middle finger and thumb just touch __ (c) Middle finger and thumb overlap

10) Concerning my weight, I:
__ (a) Gain weight easily, but find it hard to lose __ (b) Gain or lose weight fairly easily. Usualy stay about the same weight __ (c) Have trouble gaining weight

11) I am hungry:
__ (a) Almost all the time __ (b) Just at meal times __ (c) Rarely

12) People would describle me as an:
__ (a) Emotional person __ (b) Physical person __ (c) Intellectual person

RESULTS

Give yourself a 1 for each A answer, a 2 for each B answer and a 3 for each C answer. Add them up and divide by 12.

Look below at the number you now have. If you come up with a fraction, for example 1.5, then you are somewhere in-between those two body types. And recommendations would be a middle approach.

1

You tend towards being an Endomorph, you biggest concern should be the losing of fat and adopting a lifestyle that keeps it off.

Strength training should be done to get a better muscle to fat ratio and therefore improve metabolism. Use moderate weights at a fast training pace (very little rest between sets and exercises).

You should lower your calorie intake (but not try to starve yourself) and should eat frequent but small meals. Sugars, sweets and junk food should be eliminated from your diet.

Engage daily in some activity like brisk walking, biking, etc., and try to increase the amount of time you spend each week.

2

You tend towards being a Mesomorph and have a naturally fit body but to maintain it or improve it you should exercise and diet correctly for your type.

Strength training can be done more often and for longer sessions then would be good for an Ectomorph, but you must still be careful not to overdo it. You should train with moderate to heavy weighs and at a moderate pace, not resting too long between sets. You will find you gain muscle quite easy (some women and even men might not want to get too bulky, but this won't happen suddenly. When you are happy with your muscle size simply train to maintain it).

Stick to a good healthy diet to keep you lean and muscular, and watch for any slow creeping fat gains.

Engage in and enjoy aerobic activities, sports, etc. but do not overdo.

3

You tend towards being an Ectomorph, you should concentrate on gaining weight in the form of good lean muscle tissue (some women that are too thin may also want to put on a little fat to look more feminine).

Weight training should be done but not too often or for too long each session. Weight should be fairly heavy and workout pace slower (longer rest periods between sets).

Diet should be high in calories (good quality food not junk) and you should eat more then you're used to and often.

Aerobic and other activities (sports, dancing, etc.) should be kept to a minimum, at least until you are happy with your weight and looks.

HISTORY

In the 1940s, Dr. William H. Sheldon introduced the theory of Somatypes. His theory described three basic human body types: the endomorph, characterized by a preponderance of bodyfat; the mesomorph, marked by a well-developed

musculature; and the ectomorph, distinguished by a lack of either much fat or muscle tissue. He did also state that most people were a mixture of these types.

Sheldon's description of three body types has become an integral part of most literature on weight loss, fitness and bodybuilding.

The three body types are further described below. ECTOMORPH
fragile
thin
flat chest
delicate build
young appearance
tall
lightly muscled
stoop-shouldered
large brain
Has trouble gaining weight.
Muscle growth takes longer.


MESOMORPH
athletic
hard, muscular body
overly mature appearance
rectangular shaped (hourglass shaped for women)
thick skin
upright posture
gains or loses weight easily
grows muscle quickly.

ENDOMORPH
soft body
flabby
underdeveloped muscles
round shaped
over-developed digestive system
trouble losing weight
generally gains muscle easily.


CONCLUSIONS

When you know which type you are (or which mixture) and diet and exercise correctly for that type, you will make much better progress.

While some women may think that Kate Moss is the ideal, from a fitness view point she really isn't. And many women who tend to be endomorphic will save themselves much suffering by not striving to change themselves into ectomorphs, it's not going to happen. Conversly a true ectomorph who wishes to be a Sumo wrestler would also be in for a big disappointment.

Your goal should be to look as close as possible to (or stay looking like) a mesomorph. With the correct exercise and diet this can be attainable, and while you may be a bit upset that you have to work hard to look good while the true mesomorph looks that way naturally, at least you will still be fit and look good. And even the mesomorph will find, as he/she gets older that some exercise and diet is needed if they want to continue to look good and be fit.




My Favorite Qaudricep Routine

Beginners * (for those with less than 3 months of training)
?Leg Extension - 1 X 20-25**
                      - 3 X 10
» Leg Press - 3 X 10
» Hack Squats - 3 X 10

* train back once a week. Rest 1 minute in between sets
** this is a warm up set

Intermediate * (for those with 6 months to 1 year of training)
» Leg Extension - 1 X 20-25**
                         -  3 X 10
» Smith Machine Squats   -  3 X 10
» Leg Press - 3 X 10

* train back once a week. Rest 1 minute in between sets
** this is a warm up set

Advanced * (for those with more than 1 year of training)
» Leg Extension - 1 X 25-30**
?nbsp;Squats - 4 X 6-10^
» Hack Squats - 4 X 6-10^
?nbsp;Lunges - 3 X 10 (each leg)
» Leg Extension(single leg) - 2 X 15 (each leg)

* train quads once a week. Rest 1-2 minute in between sets
** this is a warm up set
*** the final set is a drop set (I complete 6 reps with maximum weight , then strip off half the weight and do as many reps as I can)
^ pyramid sets- start with a weight that uses lighter weight but encompasses many reps. Then as you move onto the next set and so on , you use heavier weight and perform fewer reps


My Favorite Bicep Routine

Beginners * (for those with less than 3 months of training)
» Barbell Curls - 1 X 20-25**
                      - 3 X 10
» Machine Preacher Curls - 3 X 10
» Concentration Curls - 3 X 10

* train back once a week. Rest 1 minute in between sets
** this is a warm up set

Intermediate * (for those with 3 months to 1 year of training)
» Barbell Curls - 1 X 20-25**
                         -  3 X 10
» Dumbells Curls   -  3 X 10
» Preacher Curls - 1 X 10
» Overhead Tricep Extension - 3 X 10
» Lying Tricep Extension - 3 X 10

* train back once a week. Rest 1 minute in between sets
** this is a warm up set

Advanced * (for those with more than 1 year of training)
» Barbell Curls - 1 X 25-30**
                         -  3 X 6-10^
» Incline Dumbell Curls - 3 X 6-10^***
» Preacher Curls - 3 X 6-10^
         Superset
» Concentration Curls - 3 X 10
» Hammer Curls - 3 X 15

* train tricep twice a week. Rest 1-2 minute in between sets
** this is a warm up set
*** the final set is a drop set (I complete 6 reps with maximum weight , then strip off half the weight and do as many reps as I can)
^ pyramid sets- start with a weight that uses lighter weight but encompasses many reps. Then as you move onto the next set and so on , you use heavier weight and perform fewer reps


My Favorite Tricep Routine

Beginners * (for those with less than 3 months of training)
?Tricep Pushdown - 1 X 20-25**
                      - 3 X 10
» Overhead Tricep Extension - 3 X 10

* train back once a week. Rest 1 minute in between sets
** this is a warm up set

Intermediate * (for those with 3 months to 1 year of training)
» Tricep Pushdown - 1 X 20-25**
                         -  3 X 10
» Close Grip Bench Press   -  3 X 10
» Seated Low Rows - 1 X 10
» Overhead Tricep Extension - 3 X 10
» Lying Tricep Extension - 3 X 10

* train back once a week. Rest 1 minute in between sets
** this is a warm up set

Advanced * (for those with more than 1 year of training)
» Reverse Tricep Pushdown - 1 X 25-30**
                         -  3 X 6-10^
» Close Grip Bench Press - 3 X 6-10^***
» Lying Tricep Extension - 3 X 6-10^
         Superset
» Dips - 3 X as many reps as possible
» Tricep kickback - 3 X 15

* train tricep twice a week. Rest 1-2 minute in between sets
** this is a warm up set
*** the final set is a drop set (I complete 6 reps with maximum weight , then strip off half the weight and do as many reps as I can)
^ pyramid sets- start with a weight that uses lighter weight but encompasses many reps. Then as you move onto the next set and so on , you use heavier weight and perform fewer reps


My Favorite Back Routine

Beginners * (for those with no experience or less than 3 months of training)
» Lat Pulldown - 1 X 20-25**
                      - 3 X 10
» Seated Low Rows - 3 X 10

* train back once a week. Rest 1 minute in between sets
** this is a warm up set

Intermediate * (for those with 3 months to 1 year of training)
» Lat Pulldown (to the front) - 1 X 20-25**
                         -  3 X 10
   (to the back)   -  3 X 10
» Seated Low Rows - 3 X 10
» Baebell Rows - 3 X 10
» Back Extension - 3 X 10

* train back once a week. Rest 1 minute in between sets
** this is a warm up set

Advanced * (for those with more than 1 year of training)
» Chin ups (3 warm up sets with as many reps as possible)
» Lat Pulldown - 4 X 6-10^
» Seated Low Rows - 4 X 6-10^**
» Barbell Rows - 4 X 6-10^**
» One Arm Rows - 4 X 6-10^
» Deadlift - 3 X 6-10^

*train back twice a week. Rest 1 minute in between sets
** the final set is a drop set (I complete 6 reps with maximum weight , then strip off half the weight and do as many reps as I can)
^ pyramid sets- start with a weight that uses lighter weight but encompasses many reps(ie:10). Then as you move onto the next set and so on, you use heavier weight and perform fewer reps


This Is My Favorite Chest Routine

Beginners * (for those with no experience or less than 3 months of training)
» Bench press - 1 X 20-25**
                     - 3 X 10
» Flat Flyes - 3 X 10
» Pullovers - 3 X 10

* train chest once a week. Go as heavy as possible but in good form. Rest 1 minute in between sets
** this is a warm up set

Intermediate * (for those with 3 months to 1 year of training)
» Bench press - 1 X 20-25**
                     -  3 X 10
» Incline flyes - 3 X 10
» Decline Smith Machine - 3 X 10
» Pec decks - 3 X 10
» Cable crossover - 3 X 10

* train chest once a week. Go as heavy as possible but in good form. Rest 1 minute in between sets
** this is a warm up set

Advanced * (for those with more than 1 year of training)
» Bench press - 1 X 20-25**
                     -  4 X 6-10^
» Incline press - 4 X 6-10^
» Incline flyes - 4 X 6-10^
» Decline press - 4 X 6 -10
Or
» Pullover - 3 X 10
Superset with
» Cable crossover - 3 X 15

*train chest twice a week. Rest 1-2 minute in between sets
** this is a warm up set
^ pyramid sets- start with a weight that uses lighter weight but encompasses many reps.
Then as you move onto the next set and so on , you use heavier weight and perform fewer reps


Abdominal Routine

Beginner :
» Leg Raises - 3 x 15
» Ab Crunches - 3 x 20

Intermediate :
» Leg Lowering - 3 x 15
» Twisting Hainging Leg Raises - 3 x 12
» Crunch Machine - 3 x 15

Advanced :
» Hip Raises - 2 X 12
» Hanging Leg Raises - 3 X 12
» Twisting Hanging Leg Raises - 2 X 12
» Kneeling Rope Crunch - 3 X 12


?Abdominal workout should not be more than 15 minutes for beginners, 20 mins for intermediate and advanced bodybuilders.
?Can train abdominal at the end or beginning of a workout
?Perform each exercise slowly to increase the workload
?Start with exercise for the lower abs as this requires most co-ordination , follow with the obliques and finally with upper abs.
?You have to be lean to see your abs, so watch your diet and do some cardio and you will be surprised to see a ? pack?in no time!



Wong Hong
WORLD MASTER'S CHAMPION, MR.UNIVERSE,
GYM OWNER AND
CERTIFIED PERSONAL TRAINER

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