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  Is your chest lagging in a certain area? Here’s a list of exercises to help fill in that area of your chest… Incline Bench or Dumbbell Press: (Upper Pectorals) Bench press at an angle of 30-45 degrees above the horizontal plain. Grip should be slightly wider than that of a regular bench press. Bar or dumbbells should touch the top of the chest before going back up. Decline Bench or Dumbbell Press: (Lower Pectorals) Bench press at an angle of 30-45 degrees below the horizontal plain. Bar or dumbbell should touch right below the chest. Dips: (Lower Pectorals) Parallel dip bars should be grasped firmly with palms facing down. Push body up until arms are straight next to the body. Dips can be done hanging or by machine depending on desired difficulty. Machines are used for assisted dips to help those who are not able to dip-press their own wait. Flat-bench Dumbbell Flies: (Outer Pectorals) Holding a dumbbell in each hand vertically, there should be a slight bend at the elbows. Each d...

Finding time to exercise can be challenging, and the most important thing is to squeeze in any amount of it whenever you can. But if you want to optimize your workouts to get the widest range of benefits, you might want to try exercising in the morning. I remember a time when I was training with this very odd body builder who would only train at 5:00 A.M. in the morning. I would get up around 4:00, have a quick breakfast and head out to the gym for 4:45 A.M. For some reason, I simply could not get into the training, no matter how hard I tried. I was flat, weak, and unmotivated. Afterwards, all I wanted to do was go home and sleep. However, I had no choice but to get myself together and head off to work. Those were a couple of hard months. I'd show up to work like a complete zombie. After about my second month of this, I couldn't do it anymore. I was getting weaker. I had to tell my buddy that I couldn't do it. I soon started training at my regular time of 6:0...

  Stretching the tape at an incredible 58″, Arnold Schwarzenegger’s chest had it all: size, shape, balance and definition. When he hit a side chest pose, his pecs arched so high that a glass of water could rest atop them. The chest is made up of the pectoral muscles. The pectoral muscles are shaped like a fan and spread out to cover the rib cage like the plates of an armor. The pectorals are made up of the:     Clavicular, i.e. the upper portion     Sternal, i.e. the lower portion The basic function of the pectorals involves pulling the arm and shoulder across the front of the body. The factors that contribute to the appearance of a fully developed chest are: An expansive rib cage Thick pectoral development Development of inside, outside, upper, and lower areas Prominent striations when flexing A clear separation between lower and upper portions A square look which is achieved by proper upper pectoral development. Lack of upper pec development lead...

Confused about what to eat before hitting the gym? Experts tell Lisa Antao the ideal foods We live in an age where people take working out at the gym very seriously but in numerous cases, they head to their gym on an empty stomach either because they have succumbed to the notion that one shouldn’t eat before a workout or simply because they don’t know what to eat. But this doesn’t mean that you chow down heartily before your workout either. The key is to follow a middle path i.e. eating right at the right time. Fitness expert Namrata Purohit explains, “Exercising with a full stomach is not ideal therefore eating at the right time is important. Even an empty stomach can distract a person during workout. The major source of fuel for the body is carbohydrate therefore it is ideal to have something rich in carbohydrates. Therefore, one must have easily digestible carbohydrates that can help prevent the hunger during exercise and give you energy.” Here’s a list of foods that are considered...

Has it been very long since you hit the gym? Have you no time for yourself or to exercise for a few hours every day in your busy routine? How long has it been since you went out for a walk or a jog early in the morning? How long has it been since you stretched your muscles enough and realized the need for exercise in your day-to-day activities? If you can’t recollect when was the last time you engaged in physical activity, this article is for you! A majority of us don’t get any exercise every day mostly due to the time constraints in our busy, modern lives. We wake up in the tabata intensity interval training for weight lossmorning hurriedly to the sound of our alarms, have a quick shower, and eat a quick breakfast unmindful of the need to eat peacefully for the body to digest any food. We rush to college or our work places, again in a hurry, and spend our day in highly-stressful environments. We get back late from work, sit in front of the television watching soaps or movies till it ...

While I spend most of my time educating people about sustainable approaches to getting a lean, strong, healthy physique, I do have an interest in the extreme of body transformation, or how to get ripped. There is a massive amount of confusion about how to get a ripped physique. It’s not about a specific exercise program, or diet as many would have you believe, and it’s not magic. I wanted to create this guide for you as an honest, no B.S. resource so you can understand the key elements to help you achieve a ripped, cut physique. How Ripped is Ripped? The term ripped is used to describe a very low body fat level relative to one’s bodyweight, which creates an appearance of clearly visible striations of muscle and separation between muscles. What is the body fat level you need to get ripped? In my opinion, anything under 7% body fat for a man is ripped. For more information on body fat percentages, check out Body Fat Percentage Chart: How Lean Should You Be? Are You Sure You Want to Ge...

If there’s one thing that draws people to weightlifting and maybe even bodybuilding as a whole – it’s getting bigger muscles to show off. Biceps are one of the top muscles that people want to have bulging and flexing at all times. It’s one of the main muscles that people can always see – so when you catch someone checking them out, you can wink and give a little nod of satisfaction. To help you get those massive biceps that you crave or maybe just to help you make them a little bigger than they already are – here is our list of the top five exercises to boost bicep mass. Preacher Curls Preacher curls are a fantastic exercise to help boost the building of muscle mass in your biceps. This exercise isolates your biceps allowing for full range of motion without the additional involvement of your shoulder muscles – thus maximizing work done to your biceps. Simply sit on a preacher bench and rest the back of your arms on the pad. Adjust the seat so that your armpits are in line with the t...