Best Chest Work Out

An effective chest workout routine can consist of the following exercises:

1. Run or cycle for 10 minutes (to warm up your muscles)
2. Flat Bench Press - 3 sets of between 6 and 10 reps
3. Incline Bench Press - 3 sets of between 6 and 10 reps
4. Parallel Bar Dips - 3 sets of between 6 and 10 reps (use a weight belt if required)

Every one or two months, try alternating between one of the above exercises and one of the following:

• Dumbell Flyes - 3 sets of between 10 and 15 reps. Although Flyes aren't normally known to be a big chest builder (they are more of a shaper), I have often found these really boost my chest size at times when my Flat Bench has plateaued.
• Cable Cross Overs - 3 sets of between 10 and 15 reps

The number of reps you perform will depend on your fitness goals.

• If your aim is for strength or muscle size, perform between 6 - 10 reps
• If your aim is for muscle tone, perform between 10 - 15 reps
• If your aim is for aerobic fitness, perform 20 reps or more. For an aerobic workout, you don't really need to stick to this order. Your main focus is on raising your heartbeat - not lifting weights. Try jumping between these exercises and other muscle groups such as legs, back etc. Also, try removing weights and perform between 50 and 100 sets of each.

Make sure you drink plenty of water during your chest workout routine.

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Whey protein supplements are very popular and hyped in terms of body building supplements. If you really desire to build muscles, it's important that you take proteins. Whey is popularly used by body builders for stimulating muscles growth. They swear by these proteins.

If you want more awareness about the product, it's important that you know about its side effects. People, for whom the focus is only on how to gain muscle fast, tend to overlooks side effects and only look at its benefits. This is not the right way of doing things. You must be aware of the negatives and positives of a product before using them.

Affects the liver

Your liver can be damaged if you take whey protein supplements. Taking this supplement regularly increases the amount of proteins in your body. This is bad news for the health of your liver and its functioning is put under extra pressure. The result is liver fatigue; and thus, it can also lead to a person suffering from severe health problems.

Weak Bones

Osteoporosis can also be a condition you can suffer from, if you take whey proteins daily. It's a condition wherein you bones become weak and are even more prone to breakage. No clinical study has proved that whey protein supplements cause this condition, but it will be a good idea if you can control your intake of whey protein supplements.

Allergic reactions

Some people have allergies to milk and any milk containing products. Such people can suffer from allergic reactions if they take whey protein supplements. It's not advisable for lactose intolerant people to taken these supplements. In such cases, it will definitely be a good idea to look at other options for building muscles.

No individual has the same body structure and state of health. So, whey protein supplements might not have an adverse effect on one person, while in another they might take a toll on his/her health. If you know that your body is at risk for health problems, it's advisable that you stay away from such supplements. Choose from the many other options that you know wont take a toll on your body. The idea behind spreading awareness about these side effects is to help people know what they can suffer from, if they take such supplements. However, having done your research, you still want to use whey protein supplements, just use them without a second thought.

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If you want to whip yourself into shape and attain some muscle growth it could be a slow process, which might require more effort than most people want to put into it. As anyone who has ever tried bodybuilding knows, muscles develop gradually over time with frequent work outs.

Frequent work outs are essential to build muscles in a controlled way. Bodybuilding trainers usually recommend that you have a routine that you do at least 3-4 times a week to see significant muscle development. There are numerous different exercises, and weight training that you can do to tone the muscles the way you want.

Talking to a professional bodybuilding trainer about the best way to achieve the muscle growth you want is a very wise decision. They will be able to give you many different tips for improving your muscle building. Local gyms offer experienced trainers who will help you set up the program you need to get the results you want.

In order to develop muscle in a controlled way you need to be taught the proper techniques of what exercises need to be done to target the body parts you want to target. There are many different web sites, and blogs that will offer you helpful getting you started in the right direction. One important fact to remember is that when you are weight lifting your body needs time to recuperate; this is why most suggest one day weight lifting, then a day of aerobic exercises in between allowing your muscles a chance to rest and recuperate.

If you are not an expert bodybuilder you will probably not know how your body is going to react to vigorous training until you actually start your program. That is a good reason to take it fairly easy at the beginning. Overworking or straining your muscles can have future effects that will actually slow down the process of building muscle.

Therefore begin by setting your expectations fairly low so you can meet them gradually a little at a time. Then as you meet your initial objectives you can gradually rachet them up. You'll be surprised how fast you will get past the initial phase and begin attempting more serious bodybuilding.

Your coach can help you set your muscle building goals, and can help map out a plan to acheive them. For many people it is also helpful to have a friend to work out with. This is a good way to stay focused on your goals and helps to keep everything in perspective so you are less likely to give up before you hardly get going.

You might also think about the impact of bodybuilding supplements on your training objectives. Discuss this with your trainer or coach, and surf the internet for as much information as you can discover. If you are serious about muscle building and developing a better physique most experts agree that bodybuilding supplements can assist you attain your goals more rapidly. Muscle developing supplements such as prohormones when added to your intensive training and diet routine will result in you piling on muscle much quicker.

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Gym workout programs can vary dramatically from bodybuilder to bodybuilder. One gym bodybuilding workout for one bodybuilding enthusiast can deliver outstanding results while another gym workout can be a disappointment for another bodybuilder.

After thousands of bodybuilding fitness consulting sessions, and publishing a popular weight training guide, I constantly teach bodybuilders a results proven gym workout routine that builds muscle fast.

All you have to do is follow my 8 Gym Workout Bodybuilding Tips and you will soon see your muscle building results double.

8 Gym Bodybuilding Workout Tips

1. Have a clear weight training routine purpose.

Upon entering the gym it is imperative to have a clear cut bodybuilding routine plan of action. You should know exactly what exercises you will perform, how much weight you will need to lift, and how many reps you must beat. Therefore, your whole bodybuilding routine is 100% planned, set in stone, prior to beginning your gym workout. You must walk into the gym with a definite plan, and purpose.

2. Be in a "warrior" high intensity weight training state of mind.

It is crucial to enter the gym workout focused. I can remember entering the gym and instantly beginning to perspire. I mentally had worked myself up into state of high intensity weight training desire. This is even before I lifted one weight. It is called focus, and anticipation.

Bodybuilding results are only seen when you force yourself to grow. That takes high intensity weight training, as well as ultra high mental focus. Your mind should be totally focused on conquering the next rep. It is important to imagine yourself forcing out that one additional muscle building repetition.

In an effective gym workout, your attitude, and drive will determine your altitude of muscle development.

3. Focus on effective pre- gym workout bodybuilding nutrition.

Make sure you ingest a small amount of complex carbohydrates, and protein approximately 2 hours prior to beginning your gym workout. This will assure you of getting the adequate amounts of energy producing nutrients to expel in your high intensity weight training session.

Another extremely important gym workout tip is to make sure you are properly hydrated with, preferably, water. You should be consuming at least one-half of your bodyweight in ounces each and every day.

Bodybuilding training preparations are similar to space shuttle preparations. Your goal should be to get your system ready for a high intensity weight training blast off.

4. Did you bring your bodybuilding workout log to your gym workout?

One of the biggest mistakes bodybuilders consistently make is neglecting to track their weight lifting progress. Without measuring progress, there generally is little improvement. How do you know what you are suppose to beat if you have no data? How can a department store set sales goals if they don't track sales? It is just absolutely silly seeing bodybuilders completing their gym workouts without recording any data. That what is not measured will not improve.

5. Gym workouts are for training, not socializing.

Remember, you are in the gym to get muscle building results. If you are talking and goofing around, how in the world can you be ultra focused on going to war with the weights? Get your work done, and then socialize if you wish. I tell my clients to stay focused, and don't allow distractions. Focus on conquering that near impossible, muscle growth repetition.

6. Use only proven bodybuilding program principles.

Don't listen to Joe Bodybuilders newest theory on building muscle. Stick to what has been scientifically proven to work. Beware of all the gym chatter floating around. To discover all of the most advanced proven bodybuilding principles visit my muscle building weight training guide presented in digital audio. Bodybuilding Done Right is a how to bodybuilding audio revealing the proven scientific bodybuilding program principle the pros use, but refuse to share.

7. Avoid Overtraining.

Once you have completed your pre-designed 100% high intensity bodybuilding routine, it is time to get out of the gym, and go home and grow. Hold yourself back from doing one extra set. Remember, more is not necessarily better. Stick to your plan. With high intensity weight training you need less volume of work. Any extra basic weight training exercises could be counter productive to your bodybuilding muscle growth.

Get out of the gym, and let your body compensate, and later overcompensate with added fat burning muscle tissue.

Also, make sure your body has fully recovered from the previous gym workout before you train again.

8. Begin the recovery process with optimal bodybuilding nutrition.

You have an hour after your high intensity weight training workout to replenish your glycogen levels, thus, aiding in the muscle building, and recovery process. Take in two parts complex or simple carbohydrates with one part protein. This is an important bodybuilding tip that has been proven to aid in the muscle recovery, and building process. So power your gym workout with these proven tips.

These are 8 important gym workout tips that should be followed. Following these bodybuilding workout tips will do wonders for your weightlifting, muscle building results.