what should I do? I want to start working out..

 I can’t even count the number of times I’ve heard this phrase.  It’s great to hear because when people exercise… they’ll feel better, look better and they’ll truly enjoy their life so much more.

However,  most people never follow through with their new ambition because there’s so much workout information available that its hard to figure out where to start.  Pick up any fitness magazine and try to find a beginner workout, and you’re sure to be more confused than before you started.

Should I do cardio, should I do weight training, should I train like a bodybuilder, should I workout 3 days per week, should I go nuts and go 5 days per week?  There’s a lot of variables in a workout, so we’re gonna keep it simple for you and start you off on the right plan today!
What’s the best way to start seeing results?

• To get the best results in a 4 week program, we’re going to focus on weight training in the 8-12 rep range and also on a basic, easy to follow diet.  Since most people on a new plan get overwhelmed and quit because of too much to do, we won’t introduce the diet plan until the 2nd week of the workout so that you’re comfortable in your new workout plan.

Who’s this workout for?

• If you have never worked out before but want to get in shape, lose that stubborn body fat and change your life forever.
• If you were previously in shape, but have since fallen off the wagon and want to get back to your old self.
• If you have a busy life and don’t want to spend 2 hrs. in a gym everyday
• If you aren’t seeing results with your current workouts

What will this workout do for me?
If you’re a guy, this workout will…

• Burn lots of fat
• Build muscle in all of your large muscle group areas ( chest, arms, core, thighs, back, butt, calves)
• Boost your metabolism
• Set an excellent foundation for any type of workout program to follow

If you’re a woman, this workout will…

• Burn body fat through your whole body
• Increase your metabolism
• Give you a tight, toned look in your arms, stomach, thighs and butt.

What you’ll find in this article

• Part 1 : A 3 day per week workout which shows you step by step what you need to do at the gym
• Part 2:  What to do after you’ve completed the beginner’s workout plan
• Part 3:  A very simple and easy to use meal plan to incorporate once you’re comfortable in your workout routine (this will help you lose more fat and look better)

The Beginner’s Gym Workout Plan

If you haven’t worked out in a long time, or you’re just starting for the first time, your main goal for the first few weeks will be to learn the correct form for each exercise and to build a base of strength and stability.  This will set a good foundation for your workout program.
For the first four weeks, we’ll be doing a warmup and two exercises each day.  For many people who are used to doing a lot of isolation exercises (i.e. bicep curls, calf raises), you might think that two exercises is barely a workout.  But the difference here is that we’re doing compound exercises that work the largest muscle groups, which means more definition in your muscles and a higher amount of fat is burned.

SOALAN TENTANG ABS WO...BERAPA KALI KAH DLM SMINGU YG D PERLUKAN..

ramai yg tanya berapa kalai kah dlm smingu paling suai wo abs...setelah bebincang bkongsi maklumat..anda rasa brapa kali kah yg paling suai utk wo abs dlm smingu?
ini adalah hasil dari perbincangan d forum mbbjc..

SOALANNYA;

Otot perlu berehat utk membesar/menjadi.... jadi berapa kerap latihan utk abs anda lakukan atau perlu dilakukan:
A) seminggu sekali
B) 3 kali seminggu
C) 5 kali seminggu
D) 7 kali seminggu

 

 

ANTARA JAWAPANNYA...

 

about an hour ago via mobile · Like

Roslan Md Sani Mungkin juga sbb hari2 main sbb abs wo ni sbenarnya ada banyak..ada bbgai..luar dlm tepi tengah..ada berbagai wo utk abs. Jd mungkin tu ytg wo hari2 utk abs.

about an hour ago via mobile · Like

Mohammad WanSix Bg sy..wo abs hari2 adah rutin harian.x kire la during off training.kat umah pun kne wat.sb abs training bnyak part nk kne main..atas,tngah,bwah,tepi....sekurangnye sy akn amek 1jam ke 1 stngah jam utk prut shaja.mkanan kne jga.sb 30% adalah perut..dan 70%adalah pnjgaan makanan.

53 minutes ago via mobile · Unlike · 1

SOALAN DKONGSI BERSAMA

Khairul Afifi...

 

 

 

inginkan otot dada yg besar dan mantap?

Cara Besarkan Otot Dada Agar Kekar – MachoCara besarkan otot - memperbesar otot dada.

Mempunyai dada yang bidang dengan bahu yang kekar dan lebar serta perut yang ramping merupakan dambaan setiap pria. Dengan otot dada yang kekar ini menjadi daya tarik tersendiri bagi kaum wanita dan banyak juga para wanita yang mengidam-ngidamkan cowok yang mempunyai dada kekar, berotot Macho.Bagi Anda kaum pria yang ingin membesarkan otot dada,berikut ini duniabaca.com kutip dari berbagai sumber cara besarkan otot, latihan otot dada yang perlu Anda coba.Otot dada terdiri dari 1 otot utama (otot besar) yang namanya Otot PECTORIAL. Otot ini terdiri dari pectorial major, minor dan clavicle head. Untuk mudahnya kita membagi 3 saja menjadi Dada Bawah (lower chest), Dada Tengah (middle chest) dan Dada Bawah (lower chest).Latihan ini adalah latihan terbaik untuk dada. Lakukanlah pegangan sedikit lebih lebar dari lebar bahu. Jangan terlalu lebar karena akan membebani sendi terlalu lebar karena akan membebani sendiri terlalu berat. Turunkan beban perlahan sehingga menyentuh dada di daerah putting. Ketika mendorong beban ke atas, buat sedikit sudut. Jangan mendorong tegak lurus ke atas. Hal ini akan menyebabkan otot deltoid bagian depan banyak berperan.Incline PressLatihan press dengan incline akan memberikan sedikit lebih banyak tekanan pada area dada bagian atas. Sudutnya jangan terlalu tinggi. Cukup dengan sudut sekitar 200 – 300 saja dan dapat divariasikan. Latihan dapat divariasikan antara barbell dengan dumbell.Decline Press (Barbell / Dumbell)Merupakan gerakan latihan yang serupa dengan Bench Press atau Incline Press, hanya dilakukan di bangku Decline yang mempunyai kemiringan tertentu (sekitar 20 – 30’). Latihan ini mengkonsentrasikan tekanan pada otot dada bagian bawah sehingga otot dada dapat menjadi lebih tebal dan telihat “menggantung”.Cable CrosseverMerupakan gerakan yang membantu mengembangkan otot terutama di area tengah otot dada. Latihan ini sendiri dapat memperkuat area tengah dibagian bawah sesuai dengan posisi jatuhnya cable yang dapat kita atur. Dengan menggenggam kedua pegangan pada cable, kita menarik cable ke tengah depan sambil mengkontrasikan otot dada kita. Cable kemudian dilepas secara perlahan.Pec Dec / ButterflyesLatihan ini memungkinkan otot dada untuk bergerak sesuai dengan gerakan alaminya yang membawa kedua lengan menuju pusat tubuh. Usahakan agar siku tetap berada pada bantalan pegangan (pads). Jika kita karena satu dan lain hal tak mungkin menggunakan telapak tangan kita untuk latihan, kita masih dapat melakukan latihan ini dengan sempurna. Jangan mempergunakan telapak tangan terlalu banyak dalam latihan ini karena akan mengurangi tekanan otot dada.Dumbell PulloverLatihan ini dimaksudkan untuk sedikit memperbesar otot-otot sela iga sehingga rongga iga menjadi lebih besar. Dengan demikian dasar dari otot akan menjadi lebih tebal dan luas sehingga apabila kita melatih otot dada (pectoralis) dengan latihan press, hasilnya akan lebih optimal. Latihan dengan dumbell dalam posisi berbaring, atau posisi dimana bahu menempel pada bench dan kedua kaki menginjak lantai, beban di pegang lurus di atas dada. Turunkan dumbel ke arah belakang kepala sejauh mungkin lalu kembali ke posisi semula. Bagi pemula dapat melakukannya dengan bantuan “Machine Pullover”.Dumbell FlyesLatihan ini digunakan untuk melatih otot dada dengan rentang gerakan yang cukup jauh, sehingga efektif untuk membantu meningkatkan massa otot. Beban yang dipergunakan dapat bervariasi hanya perlu diingat agar berhati-hati saat menggunakan beban berat. Sebaiknya menggunakan seorang partner guna membantu menjaga dan mengawasi latihan. Latihan ini dapat dilakukan dengan tiga posisi yaitu pada bangku incline, bench atau decline sesuai dengan sempurna .

info dkongsi bersama.. 

Badang Malaysia

ANDA MENGAMAL CADIO DAN FAT BURNER? NI WO TERBAIK ANDA PATUT SELITKAN DLM JADUAL HARIAN ANDA..

RAMAI YG MENGANGGAP WO/SENAMAN NI REMEH MMBUANG MASA-TIDAK!
ianya terbaik slepas anda jogging..belari treadmill..cycling..anda trus buat ni..mengah yg anda dapat itu adalah PEMBAKARAN TERBAIK..

ANDA MEMERLUKAN INFO INI UTK MMBINA MUSCLE.

How Many Reps To Build Muscle? Depends On The Type Of Muscle You Want To Build!

When it comes to building muscle mass there are quite a few different approaches and techniques out there. Quite a few of them work and quite a few don’t work. If you want to build muscle, you need to know how many reps to build muscle and how to do those reps. You can luck out and build muscle without even knowing how you’re doing it, but it’s nice to know what works and what doesn’t so you can build muscle efficiently!

Basically, determining how many reps to build muscle depends on the type of muscle that you hope to build.

For example, there are guys that have an amazing amount of muscle mass but they look really bad. A lot of the time they look soft and bloated. That’s not the type of muscle that you should be trying to build.

But what about the really skinny guys? Even though they could still benefit greatly from adding even some of that “soft” muscle the huge guys have, here are a few things to consider.

Knowing the type of muscle you need to build, whether it’s flat out size or if it’s harder, more angular muscles, determines how many reps to build muscle. Through Visual Impact Muscle Building I’ve learned quite a bit about the number of reps it takes to build different types of muscle and even how perform each rep.

For a quick answer as to how many reps to build muscle here is an overview.

• 1-3 reps – Pure strength & definition
• 4-6 reps – Mostly strength & definition with little gains in size
• 7-10 reps – Mostly size with little gains in strength & density
• 11-15 reps – Pure size

Now let’s see why these rep ranges work the way they do. We’ll look at the two main types of muscle training — mass and density.

How Many Reps To Build Muscle Mass?

Building overall mass is probably the most traditional type of muscle building. When you are focusing on building muscle mass, that type of muscle growth is known as “Sarcoplasmic Hypertrophy.” What this means is that your muscles will fill up with fluid.

To create the maximum amount of Sarcoplasmic Hypertrophy,  you are going to need to focus on a high volume of reps. Stay in the higher rep and set ranges.

A Workout To Build Muscle Mass

A good muscle mass workout should target one muscle group per week so that you can really blast that muscle and still allow sufficient time for it to repair and grow. A common and effective approach to doing this is the 3 day split.

1. Chest, Shoulders & Triceps – 4 sets of 12-15 reps
2. Back and Biceps – 4 sets of 12-15 reps
3. Legs and Abs – 4 sets of 12-15 reps

Pick 2 or 3 exercises for each muscle group — two if you’re starting out, three if you’ve been lifting a while. So your total number of sets would be anywhere from 8-12.

What I like to do is to focus on two main exercises like incline dumbbell press and flat dumbbell press (for chest) and do 4 sets of 12-15 reps for both exercises. After that, I might head over to the cables and do 2 sets of low cable chest flys.

During this phase you should limit cardio. No more than two separate cardio routines of no more than 30 minutes done on non-workout days.

Pros: The upside to this type of workout routine is that you can really pack on some decent size.

Cons: The downside to this routine is that the type of muscle you are building isn’t good for a whole lot except for size.

How Many Reps to Build Muscle Density?

Muscle density and muscle mass are two completely different things. When you see guys pounding out 10-15 reps per set you know that they are not building dense muscles.

In fact, you can usually tell the rep range someone prefers just by how their muscle looks. For a dense muscle, you need to focus on building the actual muscle fibers and not so much the fluid in side of the muscle.

To build hard and dense muscles, focus on a low volume of reps. In order for your muscle fibers to grow, your workouts are not going to be damaging the muscle as you would when shooting for Sarcoplasmic Hypertrophy.

A Workout To Build Muscle Density

Here’s the rep range for a good muscle density workout. Not only are the amount of reps to build muscle different, but the amount of time you work each muscle each week is different.

Since you are not going to be damaging the muscle you can workout each muscle group twice per week. I go into greater detail in another article purely on muscle definition workouts, but here is an overview.

1. Chest & Back – 3 sets of 5 reps
2. Shoulders & Arms- 3 sets of 5 reps
3. Abs
4. Chest & Back – 3 sets of 5 reps
5. Shoulders & Arms-  3 sets of 5 reps
6. Abs
7. Rest / light-medium cardio

For these workouts, I like to do 3 different exercises per muscle group. So I do 3 sets of 5 reps for 3 different exercises per muscle group.

Pros: By staying in this rep range you can build functional and dense muscles which still have decent size. Also, you will get stronger by doing these types of workouts versus the muscle mass workouts which focus more on size and less on strength.

Cons: Since density and mass are completely different, muscle density workouts will not give you much in the way of size.

What Type Of Muscle Do You Want To Build?

Really I am just scratching the surface here. What I hope though, is that this quick overview will show you that there are two main types of muscle and that the amount of reps you do determines the type that you’ll build.

There is a lot that determines how effective your workouts are. The best info I’ve found was from Rusty Moore’s Visual Impact Muscle Building. He goes into detail on not just how many reps to build muscle, but also rep tempo, type of rep, rest periods. Each phase you will focus on a different set and rep scheme to maximize the effectiveness of the routine.

What is cool is that by mixing up how many reps you do, you can not only train for pure muscle mass or pure muscle density, you can also train for mostly mass, mostly density and everywhere in between.

TEKNIK TERBAIK UTK ANDA..

INFO NI SYA BG KHAS UTK ANDA SEMUA ..WALAU REMEH TP PUNYA KESAN YG BESAR JUGA DLM WO D GYM.
OK MCMNI-ramai yg main chest-guna dumbel utk chest_level rata dan tinggi..ramai yg mngangkat berat tapi kna ada tukang bantu bg kan dumbel tu waktu ...

baring..atau bantu naikkannya..PASTU dah abis pump..dia melepaskan..atau membaling-TAHUKAH ANDA TINDAKAN MCMNI MMBAHAYAKAN ANDA ATAU TANGAN ANDA? sbb bila nak mlepaskan sambil baring tu-tangan ttarik tkepak kbawah kan? nak mmbaling pun tangan mcm tsentap kan?
SBENARNYA ADA CARA TERBAIK UTK LAKUKAN MCMNI DGN BAIK DGN BERDISIPLIN..TENGOK VID SYA NI..PERATIKAN..AMALKAN..
caranya letak atas lutut k..man2 handle wth care bangun srentak angkat lutut sambil trus baring-cara ni-anda tak langsung mngunakan tenaga..anda hanya trus pump je-betul tak?
begitu juga anda nak letak slepas abis pump..cuba perati vid ni..man2 letak balik kat lutut..man2 bangun trus letak sbaiknya-ANDA TAU TAK..KALAU BUAT MCMNI-OWNER GYM SEMUA SYG ANDA..KWN2 PUN TAK KATA ANDA NAK MNUNJUK HEMPAS BALING LA..haha..jgn marah..kita kongsi bersama..tqvm...kalau salah tolong betulkan sya..enjoyyyy...

INFO NI SYA BG KHAS UTK ANDA SEMUA ..WALAU REMEH TP PUNYA KESAN YG BESAR JUGA DLM WO D GYM.
OK MCMNI-ramai yg main chest-guna dumbel utk chest_level rata dan tinggi..ramai yg mngangkat berat tapi kna ada tukang bantu bg kan dumbel tu waktu ...

baring..atau bantu naikkannya..PASTU dah abis pump..dia melepaskan..atau membaling-TAHUKAH ANDA TINDAKAN MCMNI MMBAHAYAKAN ANDA ATAU TANGAN ANDA? sbb bila nak mlepaskan sambil baring tu-tangan ttarik tkepak kbawah kan? nak mmbaling pun tangan mcm tsentap kan?
SBENARNYA ADA CARA TERBAIK UTK LAKUKAN MCMNI DGN BAIK DGN BERDISIPLIN..TENGOK VID SYA NI..PERATIKAN..AMALKAN..
caranya letak atas lutut k..man2 handle wth care bangun srentak angkat lutut sambil trus baring-cara ni-anda tak langsung mngunakan tenaga..anda hanya trus pump je-betul tak?
begitu juga anda nak letak slepas abis pump..cuba perati vid ni..man2 letak balik kat lutut..man2 bangun trus letak sbaiknya-ANDA TAU TAK..KALAU BUAT MCMNI-OWNER GYM SEMUA SYG ANDA..KWN2 PUN TAK KATA ANDA NAK MNUNJUK HEMPAS BALING LA..haha..jgn marah..kita kongsi bersama..tqvm...kalau salah tolong betulkan sya..enjoyyyy...

Roslan Md Sani

barbell decline/lower chest..

Preparation

Secure your legs/ ankles at the padding and slowly lay down on the bench. Grasp the bar with overhand grip (palms facing forward) with your hands at the widest grip you can safely manage (the angle in the middle portion of the movement between your arms and forearms must be bigger than 90-degree). Dismount the barbell from the rack and hold it straight up in front of you. This will be your starting position.

Execution

As you inhale start lower the bar in controlled manner toward your lower chest. Keep the elbows pointed outward in order to fully involve the chest. Bring the bar up to the starting position as you exhale and push the bar using your chest muscles. Contract the pecs at the top, hold for a second and repeat the movement for desire reps.

Recommendations

• - To prevent yourself from injury and achieve maximum development in your lower pecs set a decline bench to an angle between 20-30 degrees. Any lower inclination will overload your rotator cuff and reduce the work of pectoralis muscles.
• - Grip the bar with your thumbs around the front, to prevent it from slipping.
• - Don't lock your arms at the top of the movement, this would help you to keep the tension in the chest muscles.
• - Don't bounce the weight of your chest, to perform the exercise safe and correct the negative phase of the movement should be twice long than the positive.
• - Use a spotter to helps you to un-rack and rack the bar.