Monthly Archives: February 2015

Make your Chest Bigger in No Time

The reverse-pyramid workout for the man on the go

Arguably, the most impressive part of the male body is the chest. Think back to the old Charles Atlas ads: He puffed his chest out. What about Arnold? He was known for his chest development. While you may not be looking for a chest of similar size, if you’re like most guys, you want to make an impression.

But wait:

You’re no bodybuilder. You’re pressed for time. Well, we have you covered. This chest workout has been designed to get you in and out of the gym in just 20 minutes while giving your chest a workout that even Atlas and Schwarzenegger could appreciate.

HOW IT WORKS:

This program is designed to manipulate repetitions for each exercise. You’ll do three sets per exercise, decreasing the weight while increasing the reps on each successive set. For the first set, do six to eight reps, then go to eight to 12 reps for the second set, and finish with 12 to 15 reps on the final set. This reverse-pyramid progression allows you to nail the strength, muscle-growth and capillarization components of each movement, ensuring complete development in an elegant time-saving workout. Remember that the first set of each exercise is always the heaviest, so make sure to warm up thoroughly before moving on to your first working set. When performing dips, do as many reps as you can per set. Rest for only 45 seconds after each set.

flat
FLAT DUMBBELL CHEST PRESS

SET-UP:
Lie down on a flat bench, extending a pair of dumbbells above your pecs, palms facing your feet. Plant your feet flat on the floor and keep your back slightly arched.

ACTION:
Lower the dumbbells toward your chest, keeping your upper arms perpendicular to your torso. When the dumbbells reach the plane of your pecs, press your arms back up to the starting position explosively. Make sure that you lock your elbows out each time. Hold for a second, contract your pecs and repeat.

incline

INCLINE BARBELL PRESS

SET-UP:
Lie on an incline bench with your feet flat on the floor and your back slightly arched. Reach up to the bar and grab it with your arms shoulder width apart. Use a palms-around grip.

ACTION:
Slowly lower the bar to the top of your chest and explosively press it up toward the ceiling. Hold for a second, squeezing the muscle, and repeat.

dips

DIP

SET-UP:
Position yourself between two parallel dip bars, with one hand on each bar. Lock out your elbows.

ACTION:
Bend your knees and allow your body to lean forward to ensure that you perform your reps at an angle (repping vertically will engage more triceps muscle—an action you’ll want to avoid when you’re training your chest).

crossover

CABLE CROSSOVER

SET-UP:
Position cable-crossover pulleys midway on the posts and attach D-ring handles to the ends of the cables. Grasp a handle with each hand, thumbs pointing toward the ceiling, and stand between the posts, extending your arms to the sides at chest level. To maintain a stable exercise position, stagger your stance.

ACTION:
 Bend your elbows slightly and pull your arms together in an arc (as if you were hugging a tree). Bring your knuckles together as close as possible. Squeeze the chest in the contracted position, slowly return the handles to the starting position and repeat.

Now is Time for Supplements

The best times to take your supplements.

Quick Boost:

For a quick energy boost, try a cup of Java Fit Energy Extreme coffee from Javalution. This pumped up special coffee contains added caffeine, niacin and green tea extract for a major pick-me-up. Plus, it’s in liquid form for quick and maximum absorption.

proten

Before a Workout:

The key goals here are to maximize exercise performance, boost energy, help mental focus and enhance hydration.
Try: Emergen-C from Alacer for key minerals and vitamin C to fight free radicals that are secondary to training. Also, a thermogenic energy boosting supplement like Hydroxycut or Redline may help. Be sure to drink lots of water.

After Workout:

You want to maximize exercise recovery at this time. Take one or two scoops of Whey protein drink, along with simple carbs and creatine. Taking alpha lipoic acid after the workout may help get nutrients into muscle tissue for optimal recovery.
Try: 100% Gold Standard Whey from Optimum or Nectar from Syntrax.

Before Lunch:

A blood sugar regulation product will keep insulin levels in check. You can also take alpha lipoic acid before lunch. Your lunch should include a high-quality protein and complex carbohydrates.
Try: Quaker Oatmeal or Elite Oats from Dymatize.

After Lunch:

Another dose of a good thermogenic, energy-boosting product can be useful at this time to get you through the rest of the day.
Try: Lipo-6 and Redline

 

Top 3 Protein Meals to Maximize Muscle Gains

Eat these protein-packed meals for a better body.

Tired of eating the same old foods? Looking for a little variety? Look no further. Here are three choices that are easy and quick to prepare.

Protein Punch Oatmeal

What You Need:

  • 1 cup large-flake oatmeal (not instant)
  • 1 tbsp protein powder
  • 3/4 cup 1% milk
  • 1 tsp vanilla extract
  • 1 tsp ground cinnamon
  • 3 tsp chopped dried walnuts

How To:

Mix oatmeal with protein powder, milk, vanilla and cinnamon in a cereal bowl. Microwave for 3 minutes. Top with chopped walnuts.

Nutritional Info:

Calorie Count: 300; Protein: 22.07 grams; Carbs: 31.45 grams; Fat: 9.61 grams; Sat Fat: 2.26 grams; Total Prep Time: 10 minutes

Strawberry, Orange and Pineapple Shake

What You Need:

  • 1 tbsp strawberry protein powder
  • 6 oz filtered water
  • 2 oz orange juice
  • 1/4 cup crushed pineapple, in juice
  • 4 medium strawberries
  • 1 1/4 tbsp chopped dried walnuts

How To:

Place all ingredients in a blender and blend until smooth.

Nutritional Info:

Calorie Count: 200; Protein: 13.35 grams; Carbs: 20.86 grams; Fat: 6.48 grams; Sat Fat: 1 grams; Total Prep Time: 5 minutes

Island Spiced Chicken

What You Need:

  • 2 tbsp lemon juice
  • 1 tbsp chili sauce
  • 1/2 tbsp Dijon mustard
  • 1 tsp dried basil
  • 1 tsp minced parsley
  • 3 1/2 oz raw boneless, skinless chicken breast
  • 1 small baked sweet potato (with skin)
  • 1 cup boiled (chopped) broccoli
  • 1 tsp (chopped) dried pecans

How To:

Heat grill. Combine lemon juice, chili sauce, Dijon mustard, basil and parsley in a baking dish; mix well. Place chicken in a baking dish. Cover dish and marinate chicken in refrigerator for 5 minutes. Drain marinade. Grill chicken over medium heat for about 10 minutes. Bake sweet potato in a microwave for 8 to 10 minutes. Serve chicken with baked sweet potato topped with pecans, broccoli and side salad.

Nutritional Info:

Calorie Count: 400; Protein: 29.25 grams; Carbs: 40.74 grams; Fat: 11.17 grams; Sat Fat: 1.15 grams; Total Prep Time: 20 minutes