How to

Now a days, gyms are everywhere, basement gym, high floor one with spa facilities, others without any facilities, some of them mixed, others aren’t. But which one is suitable for me to train? How do you choose your gym? Finding the perfect gym depend on: ·          Distance of the gym from home, work. ·          How big is it, to be able to accommodate all the members at the same time during rush hours. ·          How many positive reviews you read about it & the feedback. ·          The branding gym isn’t always the best choice, because according to my experience I know gyms (not branding) but have a high service quality. ·          The transformation that I can notice on the members that give me the impression that the trainers are qualified. ·          Does the gym has all the comfortable facility that I need so I can go to work, or anywhere after doing my workout or I need to go home after the workout? All the above points & more you need

Human growth hormone Opens in a new Window. Opens in a new Window. , or HGH, produces naturally in the  body . It’s necessary for cell  growth Opens in a new Window.  and regeneration, increasing  muscle  mass and bone density, and just keeping the  body  in good working order. In the human  body , human  growth  hormone (or HGH) production is regulated by your anterior pituitary gland, a pea-size structure at the base of the brain. HGH is not  testosterone Opens in a new Window. . Most people already know this, but you may be surprised by how many still correlate the two. Testosterone is a steroidal hormone that, when taken orally, applied topically, or injected, enhances male characteristics. HGH is a protein that activates a receptor that tells cells to initiate growth. Synthetic human growth hormone was developed in 1985 and approved by the FDA for specific uses in children and adults. In children, HGH injections are approved for treating short stature of unknown ca

During the past 10 years, the science of nutrition has changed 180 degree specially the supplements section. A lot of supplements hits the market with various functions. This revolution affected the bodybuilding gains and made the bodybuilders get muscle size more easy than old days, but also comes with many side effects as a result of various types used by the bodybuilders in   a short period. But we need to know that even if the supplements industry getting more advanced during the coming years, it still supplements. Still a material that supporting the basic nutrition, it means that you can replace nutrition with supplements because the body needs to digest food & transfer it to another substances that will be used to get power, size, ….etc. And before interring the supplements zone, you need to know what is good for & what won’t be. Being a good selling supplements doesn’t mean that it’s good for your body, or suitable with your blood type. It’s like food,

Simple nutrition plan. Nutrition is 70% of the equation, 20% rest / sleep, & only 10% training, it means that any results you to achieve at the gym whatever its building muscles, fitness or any other sports depends on balanced nutrition plan. Balanced nutrition plan means suitable portions form the proteins, Carbs & fats that will fit your body needs. So depending on your goal will be your nutrition plan. But there are some facts everyone needs to know: ·          Drinking plenty of water because our bodies are 70% of it water. ·          Eat from 4 to 5 small meals daily. ·          Breakfast is the most important meal of the day. ·          Eat Carb, proteins after doing your workout for recovery. ·          Avoid soda, salts, sugar, fast foods. Kindly find below sample of a nutrition plan: 1.        Breakfast: 3 boiled eggs + mash potatoes + 1 apple + coffee or tea (without sugar) 2.        Snacks Banana 3.        Lunch:

Do you want to succeed in some career? Have a role model to follow. In bodybuilding, most of us followed role models like Dorian Yates, lee Haney & others. But make sure when following one of the professionals, that he is a Pro, means you are both apart with 10 years of experience, he started like you, so don't think of jumping the years & try to do what he is doing right especially the heavy weight they are using. So you have to learn how they started, how they concentrated 100% in training, eating, & vision. Let us take some motivational examples of some pro training routines. Dorian Yates: Leg routine: Leg extension Leg press Hack squats Leg curls. Jay cutler: Chest routine: Incline bar press Incline dumbbell press Peck-deck flys Cable cross Pull over Note that the above routines are not followed for long time, the pros are changing them from time to time to ensure shocking the muscles, be the above is good for hitting

The body is very smart machine that can respond to any new pressure, & when we talk about gaining muscle size, we have to mention that training the muscles from different angles & different rep count / number of sets, will diffidently shock the muscle system. Let me mention some effected shocking techniques that will push your muscles into the fire zone: Shoulders: (do warm-up) Side laterals Super-set with Front laterals ( 5 sets / 25 reps) Dumbbell seated press Super-set with Upright rows ( 4 sets / 20 reps) Bent over laterals Super-set with Dumbbell shrugs (5 sets / 25 reps) The above routine needs to be done with light weights to ensure the reps numbers done as mentioned, & using light weight doesn't mean that the muscles won't respond, light weights with high reps / super-sets will fire your fibers, will burn fats around the mentioned muscle group, & force the muscle to work hard. Legs: (warm up first). Leg extension: 5 sets / 30

To be successful in bodybuilding, fitness, & other sports, 3 main steps you must follow: Well designed training program Nutrition plan matching with the training program & vision Rest / sleep time to recover your system. But what is the percentage of each of the above points that you need to achieve? Nutrition 70% / Training 10% / Sleep & rest 20% So it seems that following a proper nutrition program is the Key to success. Yes it is. Because the muscle you train in 1 hours needs 2 days to recover, can you imagine that, because of that your legs muscle as an example stay in pain 2 to 3 days after doing hard training on them, so how many meals did you eat during these 3 days? What means by nutrition? Mean feeding the body with the essentials it needs to recover & build muscles. The main contents of nutrition: Protein: essential Amino acid for building the damaged muscle fibers after workout (what ever the type of the workout), & this

Back muscle group is one of the biggest muscles group in the body after legs, to have a wide, thick back muscles, you have to train them from different angles & different training principles. Wide back can be seen from the front & sides. One of the main (basic) exercise for building thickness & wide of the middle back section is Bent over Bar Rows. Purpose of the exercise: To build the thickness of the middle back section & to widen the lower lats also . So important movement. Put in mind the following: Keep your knees slightly bent to support the lower back & avoid any disc dislocation. Keep you head up during the exercises to straight your back. Use a grip like your shoulder wide to hit the back middle section. Make your hands like a hock. You can use the cheating principle when doing it with heavy weights. Include it in your back routine. The Cable cross: Purpose of the exercise: To stretch the chest muscles fibers. To build the inner

During my long journey in fitness field since 1997, ive seen lot of peoples doing exercises without knowing the purpose of these exercises. And the results end with nothing, because they don't know how to perform these movements. So when you design a training plan, you have to know what to do first, what are the different between basic movements & optional one. Below, i will talk about 2 important exercises, Squats for leg, Flat bar press for chest. Squats: Purpose of exercise:   To build the Size, Mass of the thighs muscles, including Quadriceps, Hamstrings, Glutes. Size, Mass means its a Basic exercise that never ignore. It can be done with dumbbell as shown above at the pictures, but this way won't build size like doing it with Barbell heavy weighted. To be able to get good benefits from it, do at least 5 sets with 12 / 15 reps & 10 when doing it heavy. When doing it heavy, go half way down to avoid knee injury, breathing is very important during t

To reach a point that you will have size, power & massive looking, you need to follow various training programs to reach this point. Especially during the Off-seasons when you can eat high calories to gain mass & have the needed power to train. But when following such a hard training program you have to be careful not to be injured. So one of this programs was created by on of the most famous bodybuilder, Mike Francois, he was known as of the most massive & big bodybuilders during the 90s, The following program is created to be done for 3 months, 4 days a week, the same exercises each day, as follow: Flat Bar press Incline Bar press Chin-Up Barbell rows Dead lifts Squats Bar Military press Biceps Bar curl Lying triceps extension. Only 9 hard exercises that covers all the muscles groups, only basic movements with heavy weight & 8 reps. With the previous program you need to have a high Carb meals to get the energy needed for the program. Also

We all know that Carbohydrates are so important to fuel the body with the power you need to do activities especially working out. So Carb loading is good for helping you to lift more weights but will give big size with fats & extra water. So how can Carb be useful for giving power & adding size without fats or water? By adding the following items, you will get what you want. Adding Cereal to breakfast, the benefits will be convenient high calorie food. And because it is full of fibers so it will give you energy because it digest slowly. Bran Muffins. Also its a mass builder with fibers. Rice Cereals. Very easy to digest. its an off-seasons food.  Mashed Potatoes. Strong hallucinogenic Carb. White rice with Raisins. Pasta... Build your body with clean source of fuel & look amazing....

Training the body has many ways & many split systems to follow. Following a specific split system depends on the vision, body type, training history & nutrition system.. For example, you can't do heavy split system without proper nutrition, so how you will recover your muscles? or you can't do a split system with a lot of cardio & you are cutting cardio, you will fall. What is the suitable split system that everyone can follow?  3 days split system as follow: Day 1: Chest + biceps + ABS Day 2: Rest Day 3: Back + triceps + waist Day 4: Rest Day 5: shoulders + legs + calves  Day 6: Rest Day 7: Rest . Chest: Incline Bar press / Flat bar press / Flat flys / dips / cable cross Biceps: Standing bar curl / Alternative dumbbell curl / preacher curl / hammer curl ABS: Crunches / leg raises ...................................................................................................................................................

Many are asking, what is the good time to workout? Different answers coming up & i think they are all right because it all depends on the person's mood & feeling towards the workout results. Before i mention which is better, workout must be done & your mind is totally programmed to do the training with the capacity you want. Because the mind is the master of every move you want, if you are not fully concentrate on what you are doing, you will end with nothing. According to many people, they say that early morning is the best time to build muscles. So what are the benefits of early morning workout? Your testosterone level is at his peak, so the workout will be hard & of course with good results. More energy. You still have the whole day to feed your muscles. Better mood, you still have no stress from the day, from work...etc Early morning workout will improve you sleep at night. You blood pressure will still low, so you won't get tired fast. Y

Work out principles are designed to put variety of pressure on your muscle fibers to gain results. The training principles are good for many body types & many peoples life styles. You have to choose which is good for you depend on your target, training history, trainer advice, and nutrition program. one of these principles is The Static training principle. The Static training principle: Definition: This exercise involves contraction of particle muscle or group of muscles. The muscle length doesn't change & the joint involve doesn't move. This exercise also is very good for patients who are generally in a rehabilitation setting. How can you the static principle: Find below examples to how to do it: During leg extension exercise after doing 15 reps, keep your leg straight  (positive rep) & hold it for 15 sec, repeat it during each set (4 sets at least) & you will feel your fibers burning. During the side laterals exercises & at

The muscles need to be pushed hard to be forced to grow. There are many ways to push them to the limit you want. One of this ways is the super sets training principle. The super-set program designed to: Burn more calories in short time (during contest preparation). Putting new routine on the muscles fibers. Super-set program can be done as follow: Chest only (super-setting the chest exercises) Chest & back super-set, (training both together at the same time). Find below one of the most famous training program: Chest / Back super-set training: Flat bar press / front chin-up: 4 sets / 12 reps Incline bar press / back chin-up: 4 sets / 12 reps Flat dumbbell flys / barbell rows: 4 sets / 15 reps Dips / seated row: 4 sets / 12 reps. Make sure you warm up well before doing the exercises to avoid injury. Super-sets means concentrating on reps not weights. 30 sec rest between each set. The above program is very useful to fix the narrow shoulde

Dorian Yates is one of the strong, heavy bodybuilder in the field. He entered the bodybuilding world with heavy, big shape that changed the Olympia competition from big, classic bodybuilding into big, heavy shape bodybuilding that made a threat to Lee Haney. His training style is totally different from others, very old heavy school training, he always depend on lifting heavy weight & free movements, the result was a great shape that made him Mr.Olympia. Lets talk about one of his strong points, his Back muscles< his training routine was as follow: Machine pull over  Barbell rows Dead lifts Close grip reverse pull down One hand dumbbell rows. Of course he was changing the above exercises from time to time to include seated rows, front pull down & chin ups, but the above exercises were the main. Dorian Yates was & still great bodybuilder.

The human body is a machine, it needs maintenance & needs to be treated well. So when putting a long period training program, you need to include the rest / sleep times. Rest means to takes week at least off from workout, to rest your joints, ligaments & tendons. Sleep means that you have to sleep at least 6 hours to recover your muscles from heavy workout because as we all know that muscles grow during sleep. Many of us are trying to push the workout into high limits to push the muscles to grow & that is totally right, but don't go to the over-training zone. what is the over-training? Its when you feel that you are doing everything right but you didn't get any muscles growth or any good results. its means something wrong. It also the feeling that you start losing your power.   Also when you an injury when doing an easy workout, it means your muscles are weak at this point. Over-training is also when you start not to feel the usual muscles pain after t

To build good body, i have to go to a gym. I can't workout at home. I feel disappointed because the gym is far from home. ...............................etc I hear the above excuses & more daily, but i always say, you can train anywhere any time, So i will give you a simple training program to keep your body pumped: Jumping at place for 10 min (warm up) Push ups with shoulder wide position 5 sets / 20 rep chin up (use chin up on your bed room door) 4 sets / 12 reps Squats (with body weight or holding gallon of water) 5 sets / 15 reps biceps curl with dumbbells 5 sets / 15 triceps french extension with dumbbell 5 sets / 20 reps crunches / leg raises 5 sets / 20 reps Doing the above exercises will cover all the body muscles groups. 4 days a week is better than stopping workout .

The muscles are totally controlled by your nervous system, its means any thing you just think about regarding workout routine moved directly into your muscles fibers. So if you are not changing your training program, your muscles won't changed, so don't ask yourself why my body is still the same?? Keeping your nervous system updated with new exercises, new training programs will push your muscles to grow because the muscles won't expect the coming exercises, it will keep alerted. Find below a training routine that will push your muscles to work hard, pump more blood. After doing a proper warm up to you shoulder / elbow joints, do the following: Flat bar press 5 sets / 15 / 15 / 12 / 10 / 8 Front pull down 5 sets / 15 / 15 / 10 / 8 / 8 Incline bar press 3 sets / 10 / 8 / 8 Barbell rows 3 sets / 10 cable cross 4 sets / 15 One hand Dumbbell row 4 sets / 12 So, do the above exercises with the mentioned sequence, example: do exercise 1 then rest about 20

The chest is one of the major muscles that everyone of us like to show, having a big, wide chest muscles is a dream. So we are all trying to follow many types of exercises routines to be able to achieve what we dream for. But many are doing some mistakes that will stop you from gaining muscles & will injure you immediately. Important things to avoid during chest workout: Avoid concentrating on lifting too heavy weight & do only one rep because it will end with injury. Make sure you are putting your feet on the floor & not on the bench. Make sure your feet are grounded. Your torso position must be flat on the bench during the work out & don't make arch while pushing the weight to avoid lower back injury. Use full range of motion with controlled weight. half range of motion will shorten your muscles. Inhale while lowering the weight down & exhale while pushing the weight up. The previous points are so important, put them in mind while d

The chest muscle is one of the main Arnold's strong points that we all wish to have the same. You can notice his chest from different angels & many poses he created. He made his amazing chest by working out very hard & not by only wishing. So lets mention the training routine he followed: Incline Bar press Flat Bar press Flat Dumbbell flys  Dips Cable cross (with straight back) Pull overs. So the above exercises are the standard routine he followed during his career. Best of luck

Controlling the body weight is not that easy, because you sometimes do things right but with wrong ways that causes weight gains. Here below 7 ways that causes weight gain: Skipping meals. Chewing too fast. Drinking too much protein Staying away from fats. Making healthy food unhealthy Choosing the wrong snacks. Using sea salt. Best of luck.......

Metabolism is the set of life-sustaining chemicals reactions in organisms How to Boost it: Don't starve yourself. Power up with protein. Go for the after-burn (high intensity training) Embrace the cold weather. Don't make stop you from working out. Lift weights. Stay on your sweet spot. Sleep & get enough rest. Best of luck....................

Work out is a science, its not only lifting the weight from point A to point B, its about how you lift it. Its not about doing one principle to get results, it is about following many ways to get results. Find below many mistakes some people always do, mistakes we all heard  before that are scientifically wrong: Heavy weights are the only way to get muscles or to gain muscles.  You have to do a lot of cardio to lose fats & calories. Avoid eating dinner to lose weight. Avoid doing full range of motion for your joint, ligament, & cartilage safety. Don't train opposite muscles together (Back & Chest) Train 6 days a week to gain muscles. Eat directly after workout. Use supplement instead of some meals. Locking arms or legs during exercising is good for extending the muscles. You can bulk & shape at the same time. Using many types of supplements is good for gaining muscles. Drinking water during meals is wrong. Running is good for bodybuilders to

How to : Training principles (2) : Joe Weider created the Weider training principles for the safety of your body & to get more good results from work out. We are goin...

Joe Weider created the Weider training principles for the safety of your body & to get more good results from work out. We are going to talk about The Cycling training principle. It is about: Changing your training program every period of time (every month) Changing the training prog is to avoid the adaptation of your nervous system to a certain program. Adapting to a certain program will stop you from getting more muscles , size or definitions because your body knows what will happen, so nothing new for it. Changing the training program is like shocking the muscles so it will react different. Changing the program means changing the work out days (from 3 days work out to 5), changing the number of sets, changing the volume of the work out (from light weights to heavy one). This principle is very more important to those people who noticed that they stopped gaining results. Ayman Elsarky

Work out has many ways, in another word, we are not training by the same way. why? Because we are different in shape, tall, weight, targets....etc. Because we are different, Joe Weider (The God father of bodybuilding) created The Weider principles to help every one to create his own training prog. We will take about the Pyramids Training principle. (Basic principle) The Pyramids training principle depends on:  Raising the weight each set gradually. Doing a warm up set before doing each exercise, then raise the weight. Raising the weight helps in putting a load on the muscle with indirect way. The best principle in bodybuilding because it is very safe on joints & ligament. Ayman Elsarky

Life is a challenge, during the life journey, you are forced to move through many steps to be able to achieve your life target. Challenges come from everywhere, work, social life, friends.......etc So how we can face all these challenges? How we can move through them without getting disappointment? How to success? Have a vision, have a target. Focus on it & don't rush to achieve it. Time management is one of the important keys. You have to use all your 24 hours to do what you love and to achieve small goals which will lead you to the big one. Learn from mistakes, do be afraid of falling or losing something. will never get better until you lose. Learn from others. Always listen to others experience even if its not your same field, & always listen to advice. Set a dead line to your goal to push yourself to work through it. Stay away from negative people. Don't rely on others. Stop making excuses. BEST OF LUCK 

As we mentioned that work out is a critical movements & you have to make sure your are doing everything according to standards & under supervision from a pro trainer. Your work out program must be designed according to your body composition measurements, training history & target. The following injuries are the common work out injuries: Muscle pull & strain Sprained ankle Shoulder injuries Shin splint Wrist strain or dislocation. Knee injuries. So, train hard but smart..

DRESS FOR A  WORKOUT , EVEN IF YOU'RE NOT FEELING UP TO IT. ... MAKE A COMMITMENT WITH A FRIEND. ... MAKE A PLAN. ... GO EARLY. ... CHANGE YOUR ROUTINE. ... VISUALIZE SUCCESS. ... DON'T OVER-PROMISE. ... GET RID OF OBSTACLES.