Teenage Overall Comparions - 2010 NPC Teen National Bodybuilding Championships


Secrets to Getting Your 6 Pack

So, let us now have a look at how you can get 6-pack-abs:

Getting six-pack-abs is a dream of almost all the men. It is very important that you stick to the specified regimen. Your will and determination go a long way to keep you motivated throughout the exercising routine. Irrespective of how difficult the whole thing may appear, you can attain your desired goals once you are absolutely sure about what you want.

•In the very first place you need to modify your eating habits
A healthy nutritional diet is a must for attaining a healthy system. You might get good-looking abs, but it won't be visible until the excess layers of fat are removed.

•It is recommended that you eat five to six small meals a day
Your body needs energy is the form of food for it to burn fat, so smaller regular meals maintains your energy levels. It is important that you are stay away from foods like sugars, oils, dessert, fast food, candy, soda, foods high in fat, pasta and bread. Some of the healthier food options that you can opt for include green tea, protein, chicken, fish, vegetables, fresh fruits, nuts, whole grain breads and oatmeal.

•To get a 6-pack you do need to perform specific abdominal exercises, weight lifting as well as cardio
You must take out time for your daily work-outs at least 4 days a weak. Daily activities such as swimming, cycling, and running fall under cardio-exercises and can help you to get six-pack-abs.

•Weight-lifting constitutes a very important part of the ab-exercises
Try to spend at least two days in a weak for practicing weight-lifting exercises. Sit-ups and crunches are some specific exercises that you can perform to come across some visible results. Make sure you are spending 20 minutes for each of the sessions.

•You must never engage in excessive exercising regimes
This is one of the basic principles underlying ab-exercises. No matter how hard attempts you make, you will have to be patient and give yourself the necessary amount of time to get 6-pack-abs.

These are some of the vital aspects that you must take care of, when it comes to building six-pack-abs

Source: http://www.articlesbase.com/bodybuilding-articles/secrets-to-getting-your-6-pack-3473498.html


brian cheatham

Armed & Ready: Biceps & Triceps Superset Workout

Build bigger, stronger arms in less time with this efficient and targeted workout.
When trying to squeeze 32 hours of productivity out of a 24-hour day, efficiency is everything. Whether it's listening to your phone messages while typing e-mails, finishing a presentation for work while microwaving a quick dinner, or paying bills while playing online blackjack, doubling down on activities (and 11 when the dealer's showing a 6) is paramount to success.That same level of impressive time management doesn't have to end at the health-club doors. By using supersets - doing two exercises back-to-back with no rest in between - you can significantly cut down the minutes you spend working out. Best of all, instead of compromising your results, it may in fact enhance them because the shortened rest periods serve to increase the overall intensity of your session. (Because your biceps strength isn't diminished by fatigued triceps and vice versa, your arms are excellent candidates for this training technique.)

This program also includes other nods to efficiency.

The three exercise pairings utilize the same equipment: The first two moves are done at a preacher bench with an EZ-bar; the second two are both dumbbell moves; and the third superset takes place at a cable-pulley apparatus. That means no running around a crowded gym trying to monopolize multiple stations. All in all, it's a triumph of multitasking, and it may just buy you a few extra moments to squeeze in another important yet often neglected "to do" - a little R&R. "SUPER" ARM ROUTINESupersets are two exercises done back-to-back with no rest; rest 30 to 60 seconds between each superset. Bodypart Exercise Sets Reps Triceps Seated EZ-Bar Overhead Extension superset with 3 15, 12, 10 Biceps EZ-Bar Preacher Curl 3 15, 12, 10Biceps Seated Alternating Dumbbell Curl superset with 3 15, 12, 10 Triceps Dual Twisting Dumbbell Kickback 3 15, 12, 10 Triceps Cable Pushdown superset with 2 15, 12 Biceps Cable Curl 2 15, 12


A HOW-TO GUIDESeated EZ-Bar Overhead Extension

1. Sit backward on the preacher bench, holding an EZ-bar overhead. Your upper arms should be alongside your ears.

2. Bend at your elbows to lower the bar down to a point just behind your head.

3. Reverse the motion to bring the bar back overhead.

EZ-Bar Preacher Curl
1. Sit with your underarms snug against the preacher-bench pad, holding an EZ-bar.
2. Flex your biceps to curl the bar toward your shoulders.

3. Pause for a one-count at the top, then lower the bar and repeat.

Seated Alternating Dumbbell Curl

1. Sit in a low-back chair or on a flat bench, a dumbbell in each hand.

2. Curl one dumbbell up toward your shoulder, then lower it and immediately repeat with the other arm.

3. One full curl with each arm equals one repetition.

Dual-Twisting Dumbbell Kickback

1. With a dumbbell in each hand, bend about 90 degrees at the waist, keeping your core tight, back flat and your head in a neutral position, your eyes toward the floor. Your upper arms should be at your sides, arms bent and palms facing in.

2. Moving only at the elbows, straighten both arms to lift the dumbbells out behind you, at the same time twisting your wrists outward so your palms face the ceiling at full extension.

3. Return both dumbbells to the start, twisting your wrists so your palms face your body at the bottom.

Cable Pushdown

1. Stand with your feet shoulder-width apart in front of an upper-cable pulley. Grasp a short straight-bar attachment with an overhand grip and hold it with bent arms, forearms parallel to the floor, elbows at your sides.

2. Flex your triceps to push the bar down toward your thighs, moving only at the elbows. Pause for a one-count at full extension.

3. Return the bar along the same path - don't let the weight stack touch down between reps.

Cable Curl

1. With your feet shoulder-width apart and core tight, hold a short straight-bar attachment, palms up, arms straight, elbows at your sides.

2. Bend both elbows to curl the bar toward your chest, keeping your elbows tight at your sides and not letting them shift forward.

3. Pause and squeeze your biceps briefly at the top, then lower the bar to the start. Don't let the stack touch down between reps.


Black Muscle


Men Muscle


Korea Muscle

Korea Muscle


Use One Of The Best Muscle Building Tips To Build Muscle Fast

Want to know one of the best muscle building tips which will help you build muscle fast? Read this article to find out this often unknown technique. Building muscle is a long, slow and hard process. You probably know this and want find out other ways to build muscle. Well done this is a great first step to working smarter to achieve your muscle building goals.
One of the biggest problems people have when trying to increase their muscle size and strength is doing the same workouts every time. Your body adapts very quickly to any stimulus you provide it with (like doing weights). Therefore it is important to diversify your workouts every 3 weeks or so, (your body's genetics determines how many times you need to change your workouts). You can of course change variables like sets and reps, but there is a whole range of other muscle building tips and techniques we can use to build muscle fast. Which brings us onto the rest pause method.

Rest Pause Training
Rest pause training is a form of weight lifting were you perform a rep then rest for a short period before before doing another rep, until all the reps are completed in this fashion. The reason this works so well is that after a rep you give your muscle a short time to restore it's ATP stores and basically recover. Then when you perform the next rep you perform another great quality rep and get a lot of tension onto the muscle, (which is vitally important to build muscle). The basic principal is your perform quality reps every time and not flop about the gym pushing out half reps.

As an example you could perform a fairly standard 3 x 8 rep scheme with a bit more weight than you would normally use for 8 reps; Perform 1 rep then rack the weight and rest for 8-10 seconds; Perform another rep and wait for another 8-10 seconds; Keep doing this until all your reps are finished for the set; Rest for 1-2 minutes before attempting another set and continue in this fashion until all sets are finished.

You really should give this method a try as it is one of the best muscle building tips not being widely used. It will definitely help you build muscle fast. You can of course also cycle in other muscle building techniques after 3 weeks of this training to keep making fresh muscle gains. Such as using density, high intensity and other forms of muscle building techniques.

Teen Muscle Posing


Mark Dalton

Mark Dalton