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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 ...

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 ...