2 Amazing Shoulder Workouts For Mass – Get In!

January 2, 2012 By Leave a Comment

Shoulder workouts for mass – 2 training routines for intermediates +

Hi there guys!

We apologize for not being in touch for quite a long time. Today we prepared 2 awesome shoulder workouts for mass. We will explain difference between those workouts below.

shoulder workouts for massBe warned that these workouts could be really difficult to beginners. And if you are a beginner, we advice you to lower number of sets in each exercise by 1. These workouts below have great benefits.

First of such benefits is strength of course. Without serious strength you will not be able to build any serious mass. It’s as simple as that. So you need to include heavy compound exercises like military presses/dumbbell presses (and not just for shoulders, for every muscle group!) in your schedule.

Another benefit of these workouts is muscle hypertrophy. When your muscles are under heavy tension for some period of time it causes hypertrophy ( = muscle growth). That’s why you will need to do slightly more reps in those next exercises. However, there should be great balance between reps and weights you are using. You must be using weights, which you can lift for 8-9 times. If you are able to do 2-3 additional reps in the end – you are using smaller weights, get something heavier.

Here are those shoulder workouts for mass:

shoulder workout routines

These shoulder workouts for mass are really good for building serious mass and density, plus they will help you with shoulder muscle separation.

 

Military press/dumbbell press can be done seated or standing. Standing position is preferable due high stress on other muscle groups, especially abs and core muscle. But you need to wear a weight-lifting belt for this; it’s quite stressful for your back. Remember to use “exploding” motion, since it’s a strength training part of the routines.

For side laterals you must have a proper technique. Work it out with very small weights, and when you are comfortable move onto heavier ones. Remember to slightly bend your elbows. Upright rows should be done carefully. Use steady motion without any jerking, and pause for half a second on the top of movement. It’s really heavy on your wrists so it’s better to use EZ-bar for this exercise. Also, we found that gloves with attached straps help to reduce any pain or discomfort in wrist area. These exercises are great for widening your shoulders.

Reverse fly is quite important exercise, as it will help you to prevent shoulder injuries in the long run. People often neglect such small exercises, but it’s a mistake. And of course it will help you to develop posterior (rear) shoulder head.

Shrugs are quite simple exercise, but people still manage to screw it up. Biggest mistake is rolling your shoulders back or forward. You can easily damage your rotator cuff with such motion, because you will be using quite heavy weights. Just keep it straight – up and down, with maximum range of motion.

We hope that these shoulder workouts for mass will be helpful for you! Try those out and leave your comments below.

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Jason Statham Workout – Diet And The Training

December 7, 2011 By Leave a Comment

Jason Statham Workout – Intense and Painful, but Rewarding!

Hello!

Another celebrity workout review today, and this time about another Hollywood action hero – Jason Statham. And we must admit – he is a badass action hero, and when we discovered that he is doing most of his action scenes without a stuntman double, we gained tremendous respect for him.

And Jason Statham workout is really different, especially if you try to compare it with other celebrity workouts. It’s a supreme fat burning routine!

Jason Statham workout human flagJason created a routine that allowed him to shed off 17 pounds of fat just in 6 weeks! While there is no info that Jason was in the military, we certainly know that he trained with a former Navy seal, Logan Hood, who created this grueling routine for Jason. It was “upgraded” later and Jason Statham workout was born. And you know it’s hellish when the actor himself describes the workout as workout as brutal and horrible.

Jason exercises 6 times a week, each session – 35-40 minutes long. Sunday is used for resting. Very important factors of Jason Statham workout are 2 principles – each and every workout should be slightly different, and you need to write down every detail of your workout, afterwards (such things like recovery time, weights used, time active and etc).

His workout is divided in 3 parts. They are becoming progressively harder with each next part.

First part of Jason Statham workout is a 10-minute warm up.

He uses concept 2 rowing machine for this part, because it is easy on the joints and it allows him to prepare all muscle groups for upcoming intensity.

Second part lasts 10 minutes and consists of moderate intensity exercises. These usually are kettlebell circuits, weight training circuits, farmer’s walk, work with medicine ball and heavy compound lifts such as deadlifts. As you see, even in this part most of the exercises will be in circuits, and resting time between exercises will be quite small.

And last part of Jason Statham workout is brutal interval training, and it’s not for the weak hearted. It’s always varies a bit as we stated earlier, but usually it will look something like this: It all starts with 8 pull-ups, then Jason continues with 20 medicine ball slams, then 20 weighted step-ups, then 20 hanging leg raises, 20 squats (with barbell) and finally 20 burpees. And the best part – there is no rest whatsoever between those exercises! It’s like a giant superset, and you can rest a bit only after completion of each exercise in this circuit. Repeat up to 5 times… if you can.

And some word about his diet.

Jason states that his successful weight loss was due to his very strict diet, which eventually dropped to 2000 calories a day! Also he avoided sugars, flour, bread and other products made from flour (like pasta) and of course, booze. He never even thought about eating processed products or junk food once he got serious about fat loss. In addition, Jason wrote down everything he has put in his mouth. And that alone helped tremendously – you can’t really screw up your fat loss, when you have all the info about your diet, recorded every day. And, of course, he drank a lot of water (14-16 glasses of water daily) and ate 6 small meals daily. These meals were all healthy and low in fat.

Analyzing Jason Statham workout and diet we realized that it is the real deal. Very intense short training sessions coupled with strict, protein-rich diet will bring you the results you want – serious muscle growth and rapid fat loss all-in-one! But because growing muscles and burning fat at the same time is not easy you must be 100% committed to this plan. It’s only for advanced users, but if you think you are ready for terrifying workouts and mind-blowing results, we have something special for you!

It’s Insanity, program created by Shawn T, and it’s incredibly well suited for those who want to train and look like Jason! It’s high-intensity circuit training with almost not rest. And it will definitely blow your mind with the difficulty and the results you will be getting.

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Taylor Lautner Workout – From Scrawny To Brawny!

December 4, 2011 By Leave a Comment

Taylor Lautner Workout – Get Buff Fast!

Hi again guys!

Today we would like to talk about one of the arising stars of the Hollywood – Taylor Lautner. Well, actually not about him, but about his results in fitness. He managed to get a solid muscular body that many people wish for just in 1 single year. Before that he was a usual skinny teenager. Not anymore, in New Moon he looked ripped!

We will analyze Taylor Lautner workout and his strategies for building quality muscle mass over a relatively short period of time.

Taylor Lautner workout strategy

But before we start let’s say that Taylor wasn’t doing any muscle building activities prior his transformation so that’s why his body responded so quickly and well. Plus don’t forget about great personal trainer, nutritionist and a cook. All that helped him to achieve these results much faster. So don’t get discouraged if you don’t see great changes in few months, his trainer gave great tips and they do work, but you must have a strict diet and proper rest, for best results.

First important factor in Taylor Lautner workout is pushing your limits. This means that you need to start working with really heavy weights. 4-5 reps with strict form are the best for muscle growth. Another part of this strategy is heavy negatives – your spotter must help you to lift the weight and you will be lowering it back. It is important that your spotter should be able to lift the weight on his own.

Next strategy from Taylor Lautner workout is to have a great variety. Don’t do the same exercises over and over, there are great alternatives for everything. Jordan Yuam, trainer of Taylor, recommends you to regularly vary reps, sets and exercises. So if you are doing 3 sets with 5 reps each, try to do 4 sets with 7-8 reps next time. Actually, this strategy is proven to be effective by research done by the Journal Of Strenght – those people who have a variation in their workouts have increased results in strength and muscle mass, sometimes up to 30%.

Another tip from Taylor Lautner workout is to lower cardio activity to minimum.

If you are trying to bulk up cardio isn’t a best choice, because you will end up losing more weight (and not only fat) than gaining. If you will train intensely your fat will be burning as well, so there is no point doing any cardio, at least in the beginning.

Next one – train abs less. Abs are just any other muscle groups – they need rest for recovering. And most people like to hit their abs several times a week. That is very counterproductive. Jordan advices us to train your abs only 3 times a week, but train entire core muscles evenly.

And the last tip will be having a plan for muscle recovery.
Always take time for a good rest. You must not train more than 2 days in a row and you should take few days off after every 3 weeks. If you will be training too much your muscles will stop growing, because repairing process will not be finished.

That is it. You’ve learned some great tips and advice from Taylor Lautner workout, that’s for sure, but for experiencing truly great results you must take advantage of Somanabolic Muscle Maximizer program – a complete muscle building system with diet plans, training routines and tips for overcoming failures.

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Hugh Jackman Workout – Get Big And Muscular Like A Wolverine!

November 23, 2011 By Leave a Comment

Hugh Jackman Workout overview. Methods and advice for building lean muscle mass.

Hi there!

It’s another celebrity workout overview, and today we will have tips from one of the X-men itself. Yes, we have a Hugh Jackman workout today! Pretty exciting isn’t it? Let’s admit, when he was starring as a Wolverine, he turned some major heads. Not that he looked bad before that, but it was the first time he appeared on screen so muscular and lean. Well, but it was vital to look very strong and ripped for this role, as every superhero should have a “super” body. Below you will find out how Hugh put on such muscle mass.

Hugh Jackman workout plan

Actually his training was separated in 2 phases. Those were – muscle gaining and strength training. Each one lasted for 42 days.

Gaining muscle phase is really important part of Hugh Jackman workout. To gain as much muscle as possible (in a single phase) Hugh’s trainer created special training technique – 3 seconds for lifting weight and 1 second for lowering the weight (looks like modified version of Mike Mentzer training). Obviously, weight was quite limited but intensity was phenomenal, and that helped to gain a lot of lean muscle mass.

Second phase of Hugh Jackman workout was all about lifting as much as possible (strength training phase).

Of course technique was still very important (it always is!), but the goal was to lift maximum amount of weight.

Hugh Jackman alternated this training to get the best results. Also he had to increase his calorie intake dramatically. We will not get tired of telling people that they need to eat more quality food to get more muscular. Some examples of high protein meals which Hugh likes to eat are – steak, chicken, tuna, salmon, and beef, and he also drinks some protein shakes daily.

Another important part of the Hugh Jackman workout is of course staying lean. To have great definition of muscles, Hugh applied this strategy – on the last week of each phase he would lift only once per week and in other days he would be doing high intensity interval cardio for increased fat burning.

And now let’s check some tips from the mighty Wolverine:

First of all, Hugh recommends consuming a lot more good calories. At least 22-23 calories per each pound of your body weight. So if you weight 150 pounds – you should be consuming 3300-3450 calories on a daily basis. Try to aim for 4-5 pounds of muscle per month. If you are gaining less than that – eat more, if you are getting fat – lower the intake of calories a bit. And remember, we are talking only about “good” calories, those which came from quality foods.

Second important advice from Hugh is to eat more fats. Don’t be afraid of eating healthy fats! You should be getting at least 20% (this could be even 25-30%) from fats. Olive oil, avocados, salmon, nuts and red meat are good sources of healthy fats. If you will not eat enough fat, your testosterone levels will drop dramatically.

Another important part of the Hugh Jackman workout is eating plenty of carbohydrates. At least 1 (better 1.5-1.7) gram of carbohydrates per each pound of your body weight.

Carbs will give you the energy for workouts.

Last tip from Hugh is to avoid alcohol, at least on the bulking phase. It will hurt your progress badly if you will be working out and drinking. And looking amazing is certainly more desirable than drinking.

This is it. Learn these tips from Hugh Jackman workout and you will be on your way to ripped muscular body! Of course in order to look like Hugh, you will need professionally created diet plans, workout routines and other very important information about building muscle. Fortunately, we know the perfect source. Click the link below to find out.

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Ryan Reynolds Workout – The secrets from Hollywood fittest man

November 12, 2011 By Leave a Comment

Ryan Reynolds Workout Will Give You The Practical Knowledge That Most Us Need

Hello!

We decided to talk about something different for now. Celebrity workouts – will be the topic for our blog for upcoming weeks. And today we will talk about Ryan Reynolds workout. He happens to be one of the fittest Hollywood celebrities, and that is quite an achievement, especially these days, when junk food is everywhere. We will look at some key points of his training and talk about his advice on getting lean.

Before he created Ryan Reynolds workout he was a tall and thin guy, a person who we might call a “hard-gainer”. So he really worked hard on his diet plan and workouts, because it just wasn’t possible to get very lean and muscular easily with such body type. That’s caught our attention and we decided to investigate what Ryan was doing to get such muscular physique. Turns out that he has a great personal trainer – Bobby Strom. He helped Ryan to get that ripped body, which we all saw in several movies. Bobby stated that Ryan’s fat percentage was at 8% during filming. That’s really impressive. But enough of that, let’s check his workout and tips.

ryan reynolds workout

First and very important part of Ryan Reynolds workout is to eat more often.

This is actually the foundation of the bodybuilding. And while this may sound absolutely crazy for people who aren’t into fitness, most people who were training for a couple of years know that this is true – you should eat at least 6 times a day (every 3 hours). Of course you need to calculate how much calories, carbohydrates, fats and protein you need to get daily, and only then divide it in 6 small healthy meals. By eating so frequently you will boost your metabolism – it helps to burn fat and create new muscle tissues faster. Ryan suggests you to start a day with a cup of sugar-free oatmeal and 3-4 egg whites.

Second important secret of Ryan Reynolds workout is “The Shrink Wrap Effect”.

It’s quite a common technique in the Hollywood. Some stars as Brad Pitt or Taylor Lautner were using this method as well. To achieve this effect you need to reduce your rep range and increase your weights (yes, something like power-lifting, but instead of 1-2 reps you need to do 4-5). This causes tightening of the skin, which gives person that ripped look. It is especially noticeable in abs and arm areas.

Next Ryan Reynolds workout tip is to train your whole body.

Ryan recommends compound exercises that will allow you to place more stress on your body in a shorter period of time. This not only saves more time, but also helps you to build strong muscular body more efficiently. Compound exercises stimulate body to create growth hormone, which is absolutely beneficial for progress.

Also Ryan recommends avoiding long cardio sessions – 30 minutes is the absolute maximum for 1 session. He says that you shouldn’t do cardio more than three times a week, and if you really need to bulk up, he suggest you to stop doing cardio for some time.

Another important thing from Ryan Reynolds workout is split routines.

To get best results you need to sometimes use split routines – train just the upper body or lower body in a single training session, not the whole body. This is a great alternative and it provides you with some impressive results, because the stress on your muscles will be really high, since you are focused just on upper or lower body. Use exercises as squats, deadlifts, rows, bench presses and etc.

Next tip from Ryan Reynolds Workout is to have a great diet plan.

Diet plan is the most important thing in whole fitness\bodybuilding world! Remember, that without great, well-balanced diet plan you will not get any impressive results. It’s just isn’t possible. To grow, your body needs macronutrients, vitamins and other important elements. And if you are training heavily, your body will need all of these, delivered every 3 hours (well, you can eat less frequently, but your muscle tissue will start to break).

Ryan used personalized plan developed by his trainer, Bobby Strom. Bobby said that he actually cooked for Ryan six days a week. As an example we can take healthy Bolognese. It consisted of fat-free (well, 97%) bison meat, sautéed in a skillet with broccolini and special marinade sauce (all ingredients – natural and healthy) and served with brown rice or top-quality brown rice pasta. Plus some garlic, pepper and a just a bit cayenne. There was no salt or sugar whatsoever.

Last advice that Ryan gives, is to drink protein shakes.

Most of us are very busy, and having a protein-rich meal isn’t always possible. That’s why we need to drink some protein shakes. These are quick and efficient – they are digested rapidly and your body will get amino acids for repairing broken muscle tissues fast.

That’s it. Unfortunately we can’t get exact workout and diet plan that Ryan uses, but we have something even better for you! Individually designed diet plan and workout routines for a person of any age and with any body type! We have a review of Somanabolic Muscle Maximizer on our blog, and it’s worth to mention it again – it’s a damn good system for building muscles and burning fat.

–>You can get the same results as Ryan (or even better!) if you will take advantage of Somanabolic Muscle Maximizer!
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