The Super Smoothie For Bodybuilders.

Looking for a new way to enjoy your shakes ? Try this Super Protein Smoothie.

Ingredients

1 scoop whey protein(Optimum Gold Standard 100% Whey) [24g protein ,3g carbs, 2g fat]
2 tablespoons (11 g) rolled oats [1.2g protein ,6.2g carbs ,0.6g fat]
2 bananas [1.3g protein ,27g carbs ,0.4g fat]
1 cup milk [9g protein ,12g carbs ,3g fat]
½ cup cold water .
1 teaspoon honey [0.06g protein, 17.3g carbs, 0g fat]
4 ice cubes (optional).

Total Nutrition Facts

6 g fat.
65.5 g carbs.
26.5 g protein.

Combine all ingredients in a blender and blitz until smoth.

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Would You Build More Muscle With A Creatine Supplement Or Not?

There is no doubt that the number one cause of failure in the fitness industry is confusion.
One of the best things about working in the health and fitness sector is helping people to understand their body and get into the shape they want, whatever that my be. However, we all know at least one person in our lives who likes to complicate the situation and over analyze everything when it comes to supplements. They'll often lose the interest of the person they were initially trying to help in the first place as they go off on an ego trip to show their knowledge.
The bottom line is all the knowledge in the world is useless if you don't know how to communicate it properly.
How many times have you seen products which claim to give you life-changing effects? We're guessing too many times. It's time to find out what you are doing rather than continuing to get sucked in by marketing lines.
Despite being on the market now for over 20 years, there is still a large cloud of doubt surrounding people's knowledge of this particular product. Many people take it without even really knowing why, so today we will show you. This isn't a steroid, it's a naturally occurring substance which is produced by your body when you do any kind of explosive movement.
So what does all that actually mean for you in the gym? Imagine being able to push out an extra rep at the end of a few of your sets, or being able to sprint for another interval on the treadmill.
Once the facts are broken down like that it becomes very, very easy to understand why so many athletes and bodybuilders use products containing this ingredient.
Now for the all important question. Will the product give you a more muscular physique? The answer is no, it will not. At least, it won't directly give you a more muscular physique. Think about it, all it does is increase your 'ability' to lift slightly heavier than you may do right now. You still have to actually go put the work in yourself. If you took this product and didn't exercise, you'd see no change.
One area where people don't expect to come unstuck is choosing which blend of this supplement to use. There is more than one type of this product and all the major companies will have a range of different options, ranging from pills, to powders, to drinks.
If you are basing your decision on which blend has the most clinical research to back it up then your choice is very easy. The oldest form, monohydrate, is miles ahead of any other type.
That is largely due to the fact that monohydrate has been with us for around two decades and has been the subject of far more studies and trials than any of the newer options. It's also the most cost effective blend, so it's certainly a good place to start.
When it comes to learning how to build muscle we know that almost everybody needs help or advice at some point. The world of supplements is often the area where people get lost, so you now know the effects of creatine supplements and what to expect from them when you are in the gym. Now it's time to reap the rewards of your new knowledge.

Coach: Russ Howe PTI is a popular fitness coach. Learn how to build muscle with our free video guide giving the 5 steps to a more powerful physique and creatine.

Article Source: http://EzineArticles.com/?expert=R_Howe

Article Source: http://EzineArticles.com/7403526

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The Best Shoulder Exercises For Mass And Separation

So what are the best shoulder exercises for mass? Oh man, to be honest there are a ton of them and it really depends on your body and your characteristics. It also depends on what parts of your shoulders is lacking muscle mass. For example a lot of people have over developed front deltoids, but lack lateral deltoid mass and rear deltoid mass. The reason for this is because we tend to focus on a lot of the pressing movements without focusing as much attention on the lateral deltoids and rear deltoids. When equally developed, you will have a look that no one would want to mess with and an awesome set of broad shoulders. Now when it comes to which exercises you should perform, I feel there are some staples that you should always try and keep into your routine.

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Which Muscle Mass Building Supplements Are the Best?

Long lean bodies burn more calories than those with less muscle mass. This is why it is so beneficial to work toward achieving a healthy, slim, firm body. Several muscle building supplements are purchased daily by athletes and body builders, with whey protein ranking as the number one choice for quality and easy to digest protein. The dosage for whey protein is one or two grams per pound of body weight. Whey protein has also been found to assist in those who wish to lose weight, and is an ingredient in many weight loss supplements and shakes.

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How To Pack On Freaky Mass This Winter

It's time to plan the winter bulk. You've been showing off that abs all summer, but as it starts to get colder, you might begin to wonder what your arms, chest, back, and legs would look like with another inch or two of muscle on them. There's only one way to find out - use this winter to add some muscle!

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Back workout for mass gain

This back workout for mass may be a little different from what you normally see, but give it a try and see how it works for you.

I should mention first of all that I include "deadlifts" in my back workout, so make sure you give yourself a few days between this and your leg workouts.

So, lets get right down into the workout and I will explain everything further down the page.

Back Workout For Mass

Deadlift: 1set of 6 reps + 1 set of 4 reps + 1 set of 2 reps (2 minutes rest between sets)

Parallel Grip Chin Up: 4 sets of 10-12 reps (1 minute rest between sets)

Cable Row: 4 sets of 10-12 reps (1 minute rest between sets)

Face Pull: 3 sets of 10-15 reps (1 minute rest between sets)

Straight Arm Pull Down: 1 set of 15-20 reps

You will see that the above routine works the entire back, which is essential for any decent back workouts for mass.

The deadlifts use wave sets, where you increase the weights after every set. This works great for strength and power. Try to increase the weight slightly each week when doing these waves sets on the deadlifts. This will ensure that you are constantly getting stronger and will help you lift more volume each week.

The parallel grip chin up (you can use the lat pull down machine if you like) and the cable rows are next up in the workout. These are there to provide plenty of volume on your back muscles, because studies have shown, that your back responds best to higher volume.

The face pulls are there to work the upper back area, which is very often forgotten about, in back workouts for mass. These will help correct any postural problems and are a very unused exercise (which is a shame). If you sit for long periods of time, face pulls should be a staple of any back workout.

The final exercise is just one set of straight arm pull downs. These will help get a load of nutrient rich blood pumping through the back muscles. By the time you have finished this final set, your should feel a nice pump in your back.

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The King of Mass Builders : Deadlift

If you want huge muscles for your body, then you can't miss out the deadlift! The king of mass builders, will help you pack on muscles in your lower and upper body, strengthening and creating a very awesome physique.


The deadlift and the squat are the two top exercises when it comes to building mass. Many argue that squats are better at contributing to size and strength gains. The squat really does allow you to pack on lots of muscles. But the deadlift.. it's the exercise that allows you to use the most weight! And when it comes to building a body, the greater the weight you use, the more muscles you grow.

Like the squats, the deadlift creates an anabolic environment in your body, promoting overall muscle growth throughout your whole body. It's a compound exercise, that works your whole body. It works your legs, your arms, your core, your back and many more muscles.

Why deadlift ?

1) It is a compound lift that uses a lot of muscles in your body. Your glutes, quads, hamstrings, calves, lower back, trapezius, lats, arms, core. Almost everything! So the deadlift will help you train your whole body.

2) Anabolic environment. Compound lifts that utilizes lots of muscle groups, like the deadlift, promotes the release of testosterone and growth hormones that will result in an anabolic environment, stimulating growth throughout the whole body.

3) Builds Core Stability. The deadlift will activate all of the muscles responsible for core strength and correct posture. The correct technique used in deadlifting will allow you to train your core, to keep your back straight. It'll strengthen the surrounding muscles and stabilizer muscles to help you balance and control the weight. This results in improved core strength, balance and posture, all of which are essential in your daily activities.

4) Real Life Application. The deadlift involves one picking up a weight of the ground, and this is exactly the same as your everyday activity of lifting objects from the ground. The real benefit of deadlift will come into play when you're lifting a heavy object of the ground, in a safe manner, knowing that the likelihood of you getting injured, is very low.

5) Increased grip strength. Deadlift develops gripping strength. It is one of the best exercises for increasing grip strength and strengthening the forearms. You'll manually hold the weight using your forearms only. Hundreds of pounds of weight, all on forearm!

6) Measure of strength! The deadlift is the exercise that will allow you to use the most weight! It is deemed as a test of overall muscle strength. Garry Frank, USA, deadlifted 931.5 pounds in 2002!!! And this brings back to point 5. His forearms are the ones holding the 931.5 pounds of weight!!!

7) Cardio. Deadlift develops your cardio respiratory fitness. It taxes your cardiovascular system. At the end of a set, you should be panting and grasping for air! So as you can see, the deadlift really has a lot of benefits!

How to Perform Deadlift?

1) Stand shoulder width apart with the bar on the floor lightly touching you shins. Grab the barbell slightly wider than shoulder width length. Use an overhand grip, or an alternate grip (one overhand, and one underhand).

2) Adjust your posture. Keep you back straight, tighten your core. Hold your shoulders back, squeezing the blades. Ensure your chest faces forward. And throughout the whole lift, always make sure that you do not round your back!

3) Grip the bar tightly, and push the weight up with your feet. Your legs will generate the power needed to lift it up. Extend you whole body. At the top, lock out your body, using your upper body to hold the weight in place. At this time, you body should be in an upright posture, with the bar around the midway position of you thigh.

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what to eat before and after a workout

Bodybuilding is divided into 2 important parts,the workout and the diet aka training and nutrition.
We all know that a bad nutrition habit lead into a bad workout,because of the imbalance in the macro-nutrition's.

Pre-workout:

A good post workout(energy booster) like Creatine will give you extra energy,but don't get fooled,the real source of energy is from real food.i subject banana ,nuts,and rice for a post workout .Banana: instant energy ,nuts :healthy fats ,rice : fuel your muscles with glycogen (energy source used by the muscle) ,and don't forget about the water,the ultimate nutrition distributor in our body's.


Post-workout:

When we hit the gym , the body become drained from energy, and start to turn into catabolic state (muscle destruction).to prevent that we have to eat directly after finishing the workout.
i advice you to eat banana(again),whey protein (if available),3 whole egg's,soy beans or tuna cane.
after these "mini"-meals .



Dont forget to eat at least 3 small meals a day that contain protein - carbs - fats to get a good recovery and start a new training day, 40%protein ,30% carbs ,30%fats(that depends on your goal).

  Getmusclestrength ©

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What exercices are best when bulking ?

In the off-seasons ,bodybuilders tend to bulk ,and use Technics that take them to a new level of muscle mass , to do that they stick to high calories diet and use core exercises that target 2 muscles in a workout or more (like compound exercises)

In this article we will discover the top exercises that will improve your strength and mass when your bulking ,lets start :


1-squats :in my opinion squats is the best exercises to build huge muscle mass & strength ,it also helps producing GH (Growth Hormone more produced in large muscle like legs and back) because of the size of the muscle.

2-bench press : the most famous chest development exercise .great for building massive chest and stronger triceps

3-dead lift : perfect to develop a nice lower back and stretch hamstring

4-pull ups :the V-shape maker,well known as a compound exercise for back & target the last most

5-dips : Chest stretch and triceps builder (depends on inclination)

6-bent over row : best for targeting & developing a variety of back muscles

7-clean and press :this exercise targets the front deltoids, legs and the triceps

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Shoulder Workout to Create Wider Shoulder Look

To create the appearance of wide shoulders you must pick exercises in your
shoulder workout that hit the right muscles. Your shoulder is made up of three
muscles...the front deltoid, the side deltoid, and the rear deltoid. It is
important to focus your shoulder workout mainly around the side deltoid if you
want to create width.

What Exercises in Your Shoulder Workout Emphasize the Side
Deltoid ?

Include plenty of lateral raise variations in your shoulder workout, if you
want to really isolate the side deltoids. Many people prefer to start their
shoulder workout with shoulder presses, but I prefer to start my shoulder
workout with lateral raises. When you start your shoulder workout with lateral
raises you pre-fatigue your side deltoid muscles. When you hit the shoulder
presses, you will completely blast the side deltoid muscles. When you perform
any pressing movements attempt to keep your elbows to the side of your body.
Don't allow your elbows to drift forward, as this will put the emphasis on the
front deltoid muscles.

What Exercises You Should Avoid in Your Shoulder
Workout ?

The bigger your traps are, the narrower your shoulders will appear. I would
recommend dropping all shrugging and upright rows from your shoulder workout.
The wide and square shoulder look is achieved by emphasis on the deltoid muscles
during your shoulder workout. I actually believe that big traps create an
unattractive look to the physique and give you a rounded shoulder look.

How Many Sets and Reps to Perform in Your Shoulder
Workout.

Your shoulder workout will vary depending on your shoulder development. If
you have small shoulders, then I would recommend a high volume approach to your
shoulder workout. Muscle mass is increased by performing a high volume of work on a specific muscle group. If somebody has smaller shoulders, they should aim
to get a pump in their shoulders during their shoulder workout. This is achieved
by performing a higher number of reps and less rest in between sets. I would aim
for 15-20 total sets for shoulders and stick to reps in the 8-12 range. For
those with bigger shoulders I would perform about 1/2 of the volume of lifts
during the shoulder workout. Aim for 8-10 total sets in your shoulder workout
and 5-10 reps per set.

Cardio for Your Shoulder Workout?

Cardio is actually one of the most important part of a great shoulder
workout. If you want that lean and angular look, then cardio will do that for
you. The lifts in your shoulder workout will build width in the shoulders, but
cardio will give you a smaller waist. Low body fat will emphasize the side delts
even further. Cardio will actually put finishing touches on every body part. It
is an important part of your shoulder workout and should be performed year
round.

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Bicep & Tricep Splits Workout Routines

In bodybuilding circles, it's very commonly accepted that chest is trained first and foremost in the bodybuilding week. How many "Day Ones" consist of a chest workout? Most of them! Have you ever tried to secure an empty flat bench on Monday at 6 pm in your gym? It's certainly not easy. In bodybuilding, placing chest at the forefront of your training is one of those standard tenets which are always followed. Others exist as well. Back is usually given its own day, due to it being comprised of so many smaller muscle groups. Legs are given their own day, very often at the end of the week to allow for the most possible recovery time after the workout. Traps and shoulders are usually grouped together. It's only the arms that seem to be trained with a certain uncertainty.

Some bodybuilders split up the arms. They place triceps at the conclusion of chest day, and train them after enduring a brutal 45 to 75 minute chest thrashing. They will then place biceps at the conclusion of back day. After using their bands as hooks for 15 to 25 brutal sets of back exercises, they'll expect their arms to step up the task of 9 to 15 sets of curling movements for biceps. It's no wonder so many bodybuilders are overtrained!

Other bodybuilders find creative splits. They might train shoulders and triceps together, and then create a separate day for biceps and calves, for example. They realize it's almost impossible to maintain adequate intensity for arm training following training chest or back, and they move the arm muscles to their own days. Still, they do split up the muscles of the upper arm so as to give them each their own level of attention, and own day of dedication.

Some bodybuilders have managed to master the art of multitasking. They possess the ability to train two body parts on the same day with equal intensity and attention. They enjoy what is simply referred to as "arm day". They will select one muscle group to be trained first, and they will devote exactly 50 perfect of their time and effort to this group. Then, they will set the weight down and deliver the other half of their day's intensity to the second muscle group. They may always complete one body part first for logistical reasons. Many find it's impossible to train triceps once they can no longer flex their biceps due to a pump. Or they may alternate which muscle group goes first, every other workout. Whatever the pattern, they are able to devote an entire day to properly training arms with a balanced approach.

The best arm training routine and split are the ones you're not currently using, which will allow you to stimulate and recover adequately. Experiment with different splits. The routine which brings you the most success will be different from the next guy's. And of course, you'll want to change up your split over time as the body becomes more and more used to your routine. Keep the body guessing, and keep the muscles stimulated in new ways, and you'll keep seeing sustained growth.

Here is my biceps&triceps training routine to add  serious mass :

Biceps :
Standing barbell curl 4 sets 12, 10, 8, 8
The standing barbell curl Is the best move for adding serious mass and size.
Inclined bicep curl 4 sets 10,10,10,10
This move has the most range of motion for your biceps and also hits the forearms to give a huge biceps.
Hammer curls 3 sets with Drop sets
Using drop sets in your bicep training will seriously add some .
Reverse curls 3 sets 10, 10, 10
use this exercise as a finisher for your biceps training

Triceps:

Close Grip Bench Press - 3 Sets of 8 Reps
Weighted Dips - 3 Sets of 12/10/8 Reps
Seated Triceps Extensions - 2 Sets of 12 Reps
Rope Pushdowns - 2 Sets of 12 Reps

Wearebodybuilders ©

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What Should Be the Diet for Muscle Building&Mass?

Bodybuilding nutrition plays a very important part in achieving a perfectly shaped body. Some specialists even state that the role of nutrition exceeds that of workout. To put it simply, bodybuilding is not possible unless you combine a perfect workout routine with an efficient diet. One without another won't provide the expected results and will frustrate you. You might be wondering what a proper bodybuilding nutrition plan should contain. First of all, the golden rule in what concerns nutrition for bodybuilders is that they need to contain all the necessary nutrients, in the right proportions.

Unless the quantities are the appropriate ones, the muscles mass won't be stimulated to grow and all the efforts made with the workout will be in vain. Proteins, as well as carbohydrates and fats, they all have their importance in bodybuilding. It is recommended to have a diet composed of 40% of proteins, 40% of carbohydrates and 20% of fats. There is of course a distinction made between "good" and "bad" carbohydrates and fats.

Bodybuilding nutrition can also include supplements, but you should be aware of the fact that they can't replace a balanced diet. They are just a quick fix for those moments when, out of various reasons, you can't feed yourself properly. They can be indeed helpful, but they can't do all the work on themselves. Bodybuilding nutrition does not only imply foods. Water is also of uttermost importance because a high percentage of our muscle mass is made of water. It also flushes away the toxins from the body and it plays a part in processing the proteins. An insufficient amount of water can easily hold you back from your goal.

Extra attention should be paid in order not to make common mistakes in bodybuilding nutrition. The advice of a specialist is always welcomed because we are all different individuals and diets should be personalized depending on our body's particularities. Many bodybuilders make the mistake of totally excluding fats from their diet, without realizing that there are "good" fats essential for building muscle mass. Choosing the right type of carbohydrates is also tricky because when attempting to grow your muscles you should go for those which slowly release energy for longer periods of time.

Carefully tracking the number of calories you are eating daily and carefully planning your diet can be of very much help. You need to find a way to see if your bodybuilding nutrition plan works or if it needs adjustments and unless you monitor it constantly, you won't have this information and you won't be able to tell which the required changes are.

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Extreme Muscle Growth For Busy People

I'm going to share with you some of my extreme muscle growth methods that work great for busy people. Not all of us have huge amounts of free time to put on muscle. We have careers to work at and families to look after. A lot of trainers expected me to live at the gym from after work until I was about to go to bed. This is totally unrealistic for real people that actually have jobs. What you need is the right information to act on, but is designed for people that are busy. I'm going to show you exactly how I got extreme muscle growth as a busy person.

The diet is the most important part of this process and it will turn out to be the area that is going to require the most attention. If you're not eating the proper food, than your body is unable to build the muscle tissue properly. Don't worry, there are very simple methods you can apply that don't require you to invest too much time on your part. The simplest thing you can do is cut out all the processed foods you eat. These foods are full of chemicals that actually slow down the process of extreme muscle growth.

As for working out, you don't have to spend hours at the gym. That's actually counter-productive. The reality is that your body gets drained of resources in a relatively short period of time, so working longer becomes less efficient. You only really need to workout for 15 to 20 minutes. But in that time you have to be as intense as possible. This intensity creates the stress you need to grow muscles.

*here is an example for a short muscle gain workout :

Training day 1: Chest & Back

Incline Dumbbell Presses Superset with Wide Grip Pullups  5 x 5
Barbell Bench Press-Medium Grip Superset with T-bar Rows 5 x 5


Training day 2 :Quadriceps, Hamstrings, & Lower Back

Front Squats Superset with Romanian Deadlifts 4sets x (5-10)reps
Leg Extensions (holding on top for 3 seconds) Superset with Seated Leg Curls 5sets x (8-16)reps


Training day 3 :Deltoids, Biceps, & Triceps

Tri-set of Push Press(or military press), Standing Barbell Curl, and Decline EZ Bar Tricep Extension 3sets x (5-10)reps
Tri-set of Upright Barbell Rows, Machine Preacher Curl, and Dips 3sets x (5-10)reps (dips to failure)



Wearebodybuilders ©

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Building a Huge Set of Wheels - Brutal Leg Training Program

Leg day is probably the most brutal day of your training. If it's not, you're doing something wrong; you're not training them hard enough. There are so many philosophies on how to build your leg muscles (this really goes for any muscle group). But there are a few key elements that work. They're old-school methods and raw, and it's going to cause pain. In the case of legs, the 'no pain, no gain' concept holds true.

We're not talking about targeting quads, or hamstrings, or glutes. We're talking about every muscle group in your legs. I'm not opposed to splitting up your leg routine such as working quads and hams on separate days. But for this particular regimen you'll be working legs in one session, once a week. One of the most unique techniques is that instead of doing the typical quads then hams, you'll be alternating exercises for quads and hams.

The most important factor of this leg routine should really be used for all muscle groups, but especially for legs. You're going to focus on the negative taking a little more time on the decent and doing the movement in a strict controlled manner for every rep. Although all legs exercises are important, this is imperative for squats. I've personally found that I can squat more weight doing slow, controlled reps which is a bit strange. Not only does this method prevent injury, but you really feel the muscle working and you can contract the muscle at the top of the movement.

The regimen is listed below :

Squats - 4 sets of 12, 10, 6, 6
Stiff Leg Deadlifts - 3 sets of 10
One-Legged Leg Press - 3 sets of 10
Lying Leg Curls - 3 sets of 10
Hack Squats - 3 sets of 10
Seated Leg Curls - 3 sets of 10
Leg Extensions - 3 sets of 10

This routine will take about an hour and 15 minutes. You need to be mentally prepared for this day as you'll need to be 100% focused throughout the entire workout. Make sure you take BCAA's and glutamine during your workout (if possible)and a good post workout formula (if possible) and meal.

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Chest & Back Training Splits For Intermediate Bodybuilders

They sure don't build bodybuilders today like they did back in the good ol' days, do they? Remember when Arnold and Franco ruled the roost? The physiques were artistic and they flowed. The bodybuilders were strong, but also nimble. These were the days before bodybuilders simply got too big. In these training days, bodybuilders utilized a body part training protocol not seen very often these days. They combined chest and back training onto the same day. Today's elite bodybuilders (and most intermediates as well) follow a training split which places chest on day one of the training split, and back on day two. This is the S.O.P, or standard operating procedure, for most trainers, due to the indoctrination they receive from the pro's DVDs and just about every magazine article they've ever read on training splits. But it doesn't have to be this way!

A level of synergy can be achieved when the bodybuilder trains his chest and back together. The muscle groups connect at the serratus and they tie the entire upper body together. Some movements, such as pullovers and parallel bar dips, actually stimulate both the back and chest muscles at the same time. When you are able to engorge both groups with blood, your shirt will never fit the same again. It is the ultimate in full upper torso pumps!

Is there a battle of the compound movements when training in this manner? You bet there is! Most people start back day with a movement such as deadlifts, chins or rows. And most people begin their chest training with incline or flat benching. When you're combining the two, you have to make a decision as to which movement will receive your attention first. Most people would select chest, as it is the trophy muscle group. However, the muscles of the back are bigger, which means they would normally receive preference in a standard training protocol. It's a decision you have to make for yourself. Most trainers choose to alternate focus and start with each body part every other week.

When training in this manner, you also have to decide if you will spend 45 minutes on back, then 45 minutes on chest? Or will you be combining the two, using super-sets to challenge both muscle groups simultaneously. A set of bench presses, followed by a set of deadlifts will lead to a great deal of stimulation throughout the entire body. However, this kind of training does prevent you from performing at maximum capacity on either movement.

Shoulder training should be taken into consideration when training in this manner. Do you train chest and back one day, and then shoulders and traps the following day? Wouldn't it make more sense to place a rest day, or perhaps a leg training session, on that next day? Would it be wise to allow the shoulders and back at least 48 hours of recovery time from the incredibly tough routine?

Combining chest and back training leads to a lot of questions. Answering them is part of the journey you are taking to reaching your physical potential!

Here is my raining routine for exemple ,I used to do chest and back on the same day. I'd superset them like this :

-Bench press folowed by Bent over row

-Incline Dumbbell press folowed by Lat pulldowns

-Dips folowed by Dumbbell bent over row or close-grip pulldown

-Dumbbell pullover (works for both chest and back)

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Musculation pour le dos

Je vous propose un exercice de musculation très efficace pour muscler et tonifier votre dos. Cet exercice de musculation, le "tirage de barre" vous permettra de muscler vos dorsaux et d’harmoniser vos muscles du dos.
est que je trouve le meilleure pour avoir des dorsaux comme des "ailles"

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Développement des pectoraux sans matériels de musculation

D'un côté les pectoraux sont les muscles les plus préférés pour la plupart des pratiquants de Bodybuilding, mais en même temps ils trouve des difficultés pour les développé.

  *-Les exercices les plus efficace pour des grand pectoraux :

1. Les pompes {OU TRACTIONS}: Considérer comme l'exercice le plus célèbre pour exercer la partie supérieure du corps, mais la plupart des gens l'utilise dans une seule position,alors qu'on peut réduire l’écart des main si en veut toucher le milieux des pectoraux, est bien écarter  les main pour toucher le petit pectoral.
   
   
   
   
   
   
2. Le stretching  : Pour une bonne forme des pectoraux, le stretching est indispensable. il aide dans le soulagement des contractures musculaires est aussi pour la préparation physique  est l'échauffement parfait, pour avoir un bon début de séance de musculation .
   le stretching se divise en deux partie ,la contraction puis l’étirement  

Bodybuilding

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