Increase Bench Press By Up To 20 lbs. With Simple Exercise

How would you like a spike in upper-body power and a more powerful bench press after only a few workouts? Yes, I know adding 20 lbs. to your bench press in that short of time sounds unattainable, especially if you have been fighting with the same poundages for a while. 90% of the time people get stuck in a plateau because of a certain muscle weakness that is very easy to strengthen. This weakness is not in the shoulders, chest or triceps, but rather a small group of muscles called the rotator cuff.

The responsibility of the rotator cuff muscles is to support and stabilize the shoulder joint. These muscles protect the shoulder joint stability while performing the bench press and all other upper-body movements. If your rotator cuff muscles are underdeveloped, they become the weak link in your upper-body lifts and your pressing strength suffers, or you could also suffer a injury due to the extreme force put on such a small underdeveloped muscle during  heavy pressing exercises.

In order to strengthen your rotator cuff muscles and get that upper-body power surge you will need to perform direct rotator cuff exercises. Once you incorporate these exercises into your workout (two to three sets twice per week) for a few weeks, you will begin to see increased strength gains in your pressing movements. After a few weeks of consistent rotator cuff exercises you will be stunned with your new found benching power!

Give these exercises a shot for a few weeks and hopefully you will see yourself busting through that stubborn plateau you have been battling with for months.

For more muscle building and plateau busting tips check out Vince Delmonte's 1000 Rep Muscle Building Program.

5 Weight Training Tips For Pure Muscle Growth

       Most people are not taught or shown the proper way to weight train. I see guys everyday who don't know the first thing about proper technique.They see guys walking around built of pure muscle, become inspired and automatically think that if they throw a few weights around that they will look like that in no time. This is so far from the truth. I have put together a list of 5 tips that are important for weight training success.

 EDUCATION:  First, you need to ask yourself how much you really know about weight training. If the answer is “not much”, then you should look into a personal trainer or read some books to gain sufficient knowledge about building muscle.

             SET REALISTIC GOALS:  Second, you must decide why you are lifting weights. Are you trying to put on 30 pounds of pure muscle? Are you trying to build a little muscle and shed fat? These are things that you must ask yourself before you start your program. If you decide you want to gain 30 pounds in 6 months, then plan on gaining 5 pounds a month. Once you decide what you want out of weight training, and you have a clear thought process of where you want to be, your goals will seem obtainable.

           COMMITMENT and CONSISTENCY:   You must be committed to your goals 100%, or else you will fail to reach them. Research a weight training program that best fits your goals and what you are trying to accomplish. Once you find a program you need to stick with it! It will take time to see results, but it will be worth every drop of sweat. Consistency plays a huge role in reaching weight training goals (this is where the muscle is built). If you take a day of here and a day of there you are slowing your results, which will not allow you to reach your goals in the time allotted.

             PROPER TECHNIQUE:  Weight training technique is the single most important piece to building muscle. If you are not a doctor you are not going to perform surgery on yourself right? If you do not know a lot about weight training do not try to teach yourself proper technique. You will be cheating your body of pure muscle that you worked hard for, and most importantly, you will greatly increase your chances of injury. So do yourself a favor and check your ego at the door and get the proper guidance needed.

             ADVANCEMENT:  Approach your weight training goals in sections. You don’t have to achieve everything in two weeks. For example, you want to add 30 pounds to your bench press. This will not happen overnight. Try gaining 2 ½-5 pounds per week over a 6 month period (very achievable). I also recommend keeping a log book to track your reps and weight. This will easily allow you to monitor and increase weight or reps, which will lead to more strength. As your strength increases so will your muscle size.

Follow these 5 tips for building pure muscle mass in the gym. Remember, commitment and consistency is the key to obtaining your weight training goals.

If you've ever wondered why you can't pack on muscle as fast as you'd like or frustrated that you bust your butt in the gym and have little to show, then check out this no nonsense muscle building program!

Proper sports nutrition supplementation is not a bad idea for maximum results. Most people do not get all the vitamins, minerals and protein they need through their daily diet. Make sure that you choose the right supplements for the goals you are trying to achieve.

Muscle Gainer Routine & Ideas for Beginners

If you are looking to start a weight training program, or are currently using one that isn’t working for you, then you came to the right place.  Have you ever wondered if you could change your physique to that guy at the gym who has pure muscle and 7% body fat? Let’s not get ahead of ourselves, but with hard work, nutrition, dedication and supplementation it is possible over time.  I’m going to give you a basic overview of a weight training program that will help you build muscle and burn fat.

You should start out by setting aside an hour of your day for your exercise program.  Dedication and consistency are the key elements for the beginning of the exercise program.  The reason I say this is because 60% of people will not follow through with their exercise program and goals. If you can stay consistent for 4-6 weeks you will see the results, which will trigger more motivation to keep going and so on. We will keep this somewhat simple for the first 6 weeks.

We are going to do a two on-one off-two on training split for the first six weeks.  Monday you will work out your upper body, Tuesday is lower body, Wednesday is 30 minutes of cardio (your choice), Thursday is upper body and Friday is lower body. This split will assure that all body parts are being worked. Each body part twice a week at medium volume is a beginner’s can’t lose muscle gainer routine. You should keep your reps at the 10-12 range, since this will give you the most muscle fiber stimulation. Rest for a minute between sets. If you are looking to burn more fat, increase the intensity and rest only 30 seconds between sets. Below is an example workout for your Monday-Friday routine.

Monday-  barbell bench press 3x10, barbell shoulder press 3x10, machine rows (for upper back) 3x10, barbell bicep curls 3x10, tricep push downs 3x10

Tuesday- barbell squats (form important) 3x10, leg extensions 3x10, leg curls (hamstrings) 3x10, calf raises 3x10

Wednesday- 30 minutes cardio

Thursday- dumbbell bench press 3x10, dumbbell shoulder press, dumbbell rows (for upper back), Dumbbell bicep curl 3x10, tricep pushdowns 3x10

Friday- barbell squats 3x10, leg extensions 3x10, leg curls 3x10, calf raises 3x10

This should give you a great start to your program. You want to make sure you set goals because this will help you track your progress and fuel motivation. Also, keep a log book of your weight and reps; each week you want to try to increase your weight. This is a great way to increase strength, which leads to muscle growth.

Last, but certainly not least, I would suggest a whey protein powder supplement for starters. Protein is the main building block for muscle growth.  Whey protein taken before and after a workout is a great muscle gainer. I would suggest 25-35 grams of whey protein before and after a workout. For optimum muscle growth, consume 1-11/2 grams of protein per pound of body weight. I will talk more about sports nutrition supplements in posts to come.

If you are dead serious about creating a physique that demands respect? Check out this muscle building program!