1. Blast Your Bench
The name for this routine is actually very appropriate. The core of the workout is, you guessed it, bench press. But there’s much more than that. Naturally, bench press takes priority, but this truly is a full-blown hard core routine that will strengthen your whole body in the process.

The routine consists of series of 3-week mini bench press workouts, culminating into 1 rep max test. But unlike other routines, Blast Your Bench requires a lot of dedication to complete it. The frequency of the trainings is super high, in fact, you are required to workout every day, or at least 6 days a week. This is a very unusual approach, considering that most routines want you to workout 4-5 days a week max.

Despite of the high frequency, the over-training is not a problem because the workouts are quite short, giving both your body and your mind enough time to recover. This is not a new concept, in fact, this was very successfully used by Eastern Europeans weight lifters for decades. However, Blast Your Bench incorporates new scientific methods, techniques and diet to bring this system up to date and to increase its effectiveness.  

The program is very detailed, giving you to follow complete bench press workouts, diet, supplemental exercises… You will be lead step by step through the whole routine, thus eliminating any guesswork and confusion.

2. Critical Bench
Critical Bench program has been around for some time now, and was successfully tested and implemented by thousands of lifters. Unlike Blast Your Bench, this routine is more ‘classic’, meaning you follow a fairly typical routine of heavy weights, low reps and medium training frequency.

The core element why this workout works wonder is the personalization of the program you receive upon signing up. After answering a few questions about your bench press strength, current diet, body type and similar easy to answer questions, you will be given a complete bench press workout program, specifically modified for you. This is as close as it gets to having a personal trainer without paying for one.

Just like with Blast Your Bench program, Critical Bench holds you by your hand all the way to the end of the routine, giving you all details you need to complete the workout without guessing what to do next.

Conclusion.
Both Blast Your Bench and Critical Bench offer time-tested bench press workouts that, if followed, will indeed add 50 lbs to your bench press in a matter of weeks. Both workouts require a complete dedication, not just in the gym, but outside of it too. Also, you need to be mentally prepared or you will fail within first cycle. That is true especially with Blast Your Bench, which will test your dedication more than anything you have tried so far. If you are a complete beginner or can’t dedicate enough time and effort to your bench press workouts, you should probably stay away, as you are not yet ready for neither of them. If, however, you are tired of not getting the results you desire, give these workouts a go. They do work!

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About the Author:
There’s much more to effective bench press routine. Don’t be stuck in the rut. Try the amazing, hard-core Blast Your Bench program, or the time-tested Critical Bench program. Not Sure which one to choose? Read my side-by-side review of both these great raw bench press workouts.
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Close bench press is widely used to improve both muscle gains as well as upper body strength. The primary used muscles are tricepses, shoulders and chest – the same as with regular bench press. However, given the close grip, you attack the muscles from different angle, yet using the same equipment.

This makes it perfect for chest supersets because you do not have to change station between exercises. After finishing your bench press set, your spotter will immediately remove some of the weight from the bar and you can start doing the close bench press. This intensifies the training much more than if you wasted time going from one station to another and also eliminates the need having ‘booked’ two stations in the gym (which may not go well with other people in the gym, who may want to use the equipment too).

The important thing to keep in mind is that after bench press set, your tricepses will already be tired, so do not use extreme weights for your close bench press. Many times, when you lift the bar from the rack, you may feel actually full of strength, however that is a false feeling and your tricepses typically give up unexpectedly. So always have a spotter available and always make sure the weights are reasonable.

The preparation for the chest supersets is important too. Always load the bar so that the spotter can quickly remove the weight as needed and never have to place any additional weight on the bar. This little planning will minimize the time needed to prepare the bar between sets, thus increasing the intensity of the training.

Chest supersets will test your strength and stamina, but you should never sacrifice the technique for weight or more reps. Don’t lift your head, keep your hips on the bench all the time and during the close bench press keep the elbow as close to the body as possible. If you fail, or if you want to stimulate your muscles beyond your strength, use your spotter to add 1-2 extra reps to each set. But be careful, as supersets are very intensive and adding extra techniques may cause over-training.

Close bench press is definitely a perfect match for your chest supersets. Combined with bench press, it is going to help you increase your bench press strength and give you quick muscle gain in no time for sure.

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About the Author:
There’s much more to effective bench press routine. Don’t be stuck in the rut. Try the amazing, hard-core Blast Your Bench program, or the time-tested Critical Bench program. Not Sure which one to choose? Read my side-by-side review of both these great raw bench press workouts.
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Most of us have come to the harsh realization that to lose body fat we must change our eating habits. There’s just no way around it. There’s no super diet pill that’s going to work if you don’t eat clean. You can even get surgery these days to remove some fat, but if you don’t modify your diet plan then you’ll be right back where you started. So eating clean is a must. But what many of us hard core weight lifters and bodybuilders worry about is losing hard earned muscle and strength while dieting to get ripped.

Let me first say that we’re not talking about getting shredded for the stage when you’re a few weeks out from a bodybuilding competition; that’s a different ball game altogether. What we’re talking about is dropping your body fat to a healthy level to where you can see the muscle that you have. You want to see some striations and you want to be ripped to some extent. You certainly don’t want to be one of those weight lifters, strong or not, with a gut hanging over your pants. Your diet is the key element that will separate you from them.

To build muscle and to get stronger you need plenty of quality protein. Anywhere from one gram to one and a half grams of protein per day per pound of bodyweight is a good rule to stick with. I’m not going to argue the low carb versus no carbs versus high carbs and so forth. It’s not so much the carbohydrates, it’s how much and the types of carbs you’re putting into your body. A solid plan to follow is a one to one ratio of protein and carbs. So if you eat a meal with 45 grams of protein, you shouldn’t have any more than 45 grams of carbs. The types of carbs should not be filled with sugar or from processed foods. They should come from sources such as whole grain foods, oatmeal, sweet potatoes, brown rice, fruits, and vegetables. Lose Weight And Gain Muscle Diet Plan

You also need healthy fats. Egg yolks, almonds and other types of nuts, olive oil and flaxseed oil are a few examples. The important thing to remember is to stay away from trans fats and don’t get too much saturated fat in your diet. For the sake of simplicity, take in a little fat each meal and supplement with flaxseed or fish oil. A good example is if you’re eating eggs, cook six to eight egg whites and one or two whole eggs. I use eggs as an example because whole eggs are loaded with vitamins, nutrients and amino acids.

Obviously training intense with heavy weights reaching muscle overload is a no-brainer for building muscle. Cardio training comes into play as well. This diet portion is imperative though if you want to grow and drop body fat at the same time. I personally have started eating chicken breasts (2 at a time), tilapia fillets (2 at a time), eggs, milk and protein shakes for my sources of protein and have not let my carb intake go too far over my protein intake, getting those from the carb sources listed above.

I usually get enough healthy fats from whole eggs, milk, peanut butter and I also supplement with flaxseed oil. I was in fear of my strength going down but I’ve actually gotten stronger and leaner over the past couple of weeks while implementing this meal plan. As for cheat meals, save them for the weekend, or just pick one or two days a week to have a meal or two that may not necessarily fall into the diet plan, such as pizza; my personal favorite. Lose Weight And Gain Muscle Diet Plan

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Firstly, full body weight lifting exercises are really the most effective way to build muscle and gain weight fast. If you practice a full body workout routine, you will be assured of building muscle faster.

Secondly, those who continue to use split routines exclusively, thinking that it will prevent them from overtraining, end up working hard and making minimal progress and wondering why they cannot build muscle and gain weight fast, as they had expected.

The cold hard fact is that those who are practicing split routines do not really know how to gain weight and build muscle fast. They are doing much too much work on each body part. Because they have split their routines, their multiple workouts cause them to train as long as they normally would, but on fewer parts of the body. An example would be instead of three sets of a full body routine on the bench press, they spend the same time and energy on performing fifteen set training the chest.

When practicing split routines, one of the unintended problems encountered is overlap. Split routines do not do well at eliminating overlap. The following example is typical of the overlaps seen in most split routines seen in weightlifting magazines.

* Monday – Chest and Shoulders
* Tuesday – Legs
* Thursday – Arms (Biceps, Triceps and Forearms)
* Friday – Back

On the face of it, it looks OK, but it isn’t. Why not train arms and back on consecutive days? When you train your back, you are also training your biceps with some considerable challenge. This can cause you to overtrain your biceps. Also, by training the back the day after the arms, the important muscles in your back will be reduced in their training. Your biceps are limiting factors in training your back, and you will have just trained the biceps on the preceding day.

If you can understand and accept the concepts revealed above, you can develop a better routine for building your muscles. One extremely popular weight training split routine is to plan a workout for five days each week, with no training on the weekends. The following example defines the routine.

* Monday – Chest
* Tuesday – Legs
* Wednesday – Arms
* Thursday – Back
* Friday – Shoulders

As you can readily see, this routine also hit the biceps two times in a row. The shoulders as well were also trained three times: once on chest day, once on back day, and again on shoulder day. Even more interesting is that back and shoulder day were, no pun intended, back to back. It’s not possible to rearrange this split to offer and significant improvement.

Many body parts overlap. It’s important that you take the time to think seriously about how you are going to design a split routine. It’s not as simple as identifying your body parts and assigning them to a standard split. Check out the following tips.

* Back exercises usually hit the biceps hard, and also affect the shoulders.
* Chest exercises will hit triceps hard, and also affect the shoulders.
* Leg and back exercises can overlap. Exercises like squats, stiff-legged dead lifts, and regular deadlifts work the lower back very hard.

When you design a split routine for yourself to gain weight and build muscle, remember these weightlifting tips. Make sure that you give each part of your body time to rest, so you won’t be overtraining.

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About the Author:
If you want to find more information about muscle building programs, Please check it out at muscle gaining secrets. It is a proven program of step-by-step guide to help you Gain Weight and Build Muscle. Read the muscle gaining secrets review for more.
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Due to a number of reasons, many sneakers offered in the industry are jogging shoes and these same shoes happen to be the ones which have been extra fashionable and hence purchased most by gym goers every year. Apart from this, an additional reason they are bought very usually by gym goers is the truth that most folks are mindful from the reality that when jogging you have to have a specialized pair of shoes but the same folks are not mindful that you also have to have a specific pair of shoes whilst weightlifting and while performing other types of exercises.

When someone lifts weights when wearing jogging shoes you will discover number of points that may go incorrect. The first thing is that while lifting weights you have to have all the energy and force that your body is making to go into lifting the weight. Regrettably, the soles of running shoes are created in such a way they soak up and dissipate a big amount of energy against the floor when it ought to be utilized to exercise the weight.

Another problem is that some weight lifters wear basketball shoes such as T Mac Basketball Shoes while weight training.  Although shoes like the Addidas Pilrahna III are excellent on the court and for fashion, they are not designed for weight training and can lead to injuries.  During leg excercises, like squats, these shoes jumping abilities can interfere with the excercise.

The second issue with using running shoes whilst lifting weights is that when lifting it really is quite essential to have a stable balance to be able to move the weight. We require complete control of the weight and our body to assist us balance ourselves better. And whilst wearing running shoes, there’s no stability. There is a medium between our feet and the ground which is unstable and which makes it hard for us to keep our balance.

So the ideal shoes for weight bodybuilders are ones which are stable. A snug fitted shoe which provides outstanding support and has a wedge sole that isn’t unstable with crepe or neoprene for traction against the ground is ideal for weight athletes. It really is better if they lace all of the way down to the toe for adjustment and also have an adjustable strap across the metatarsal area for extra lateral stability.

So, always keep in mind before you start weight lifting to purchase the right shoes. They may cost you a small much more but they will ensure safety during exercise.

David Freeman is a sports fanatic who loves all sports.  He is a local expert on sports equipment and works as a top level sales representative for a major sporting goods store.
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