Blank Weight Lifting Chart - A Blank Weight Lifting Progress Chart is the Key to Building Muscles


Are you looking to achieve some great gains in weight training or building muscle? Are you looking for developing your muscle mass faster? Then you have to use a blank weight lifting chart to assess the progress of your weight training.


What are all things you need to fill in the chart? Assume that your aim is to reduce the body fat and build strong muscles within a short period, say three months. You can start filling the blank weight lifting chart as the program progresses. This will help you to assess your progress in regular intervals and also will help you to assess the effectiveness of your workouts you are carrying out.

Before start using the blank weight lifting chart, you make sure that you are setting your goals accurately. This is highly essential to design the perfect training programs. You can even make the sketch of your body in what way you should be after the workouts. This needs to be the first item to be filled in the weight chart. You can see your own dream each and every day in the chart and get motivated to undergo the necessary exercises.

You can include many items when you're keeping records of your training. It can be used to record all your successes in the weight lifting process. You can be proud of these records and it will give you more and more energy in achieving you goal of building muscle mass.

Getting a way to record your training is very easy now. But while selecting your recording method, you have to make sure that it contains all essential information regarding the training process. It should contain all results you expect periodically to have proper comparisons as well.

Start with recording the daily workout activities, then when you've got a whole bunch of progress reports, make up a big chart to display your overall progress.



Weight Lifting Exercises For Your Neck - Develop a Stronger Neck With These Weight Lifting Exercises


A common difference between a bodybuilder who's been at it for a while, and a bodybuilder who's getting big, but not THAT big, is that the neck is much more developed.

Growing a thick and strong neck can help prevent injuries when lifting heavier weights during the major comprehensive exercises like behind the neck press and bench press.

Weight Lifting Exercises

The most common exercise to develop your neck muscles is the shrug. There are a few variations to the shrug, but it is as it suggests. You shrug your shoulders.

You can do the shrug using dumbells, or a barbell. And surprisingly you can often lift a fair bit of weight doing this exercise too. It's only got a short range of motion so you don't have to really do all that much work.

It's easy to do the shrug, just grab the weight, hold near your waist and shrug your shoulders like you don't give a damn. Lift them, up, then down slowly. The control of this exercise is important.

You can develop loads of strength by working with your ideal weight rep range between about 5-7. But be careful. You should make sure you're well warmed up before you start. Even before you attempt to find out what your best rep range is, you should do a couple of workouts using less weight. This is because the neck is a horrible place to get an injury. Just be careful if you've not done much neck work before. Injury in this area is the last thing you need.

There's another exercise you could try if you've been developing your neck for a while and you want more strength and definition.

It's called the Weighted Neck Flexion and it goes like this:
  • Wrap a weight plate in a towel
  • Lay on a bench with your head sticking out over the end (this is the professional description! haha)
  • place the plate on your forehead and support your hands to support the weight
  • lift your body in a situp style movement using your neck muscles till your chin touches your chest
  • lower your body slowly till you are fully extended again
  • Repeat until you're done.
This can be done in the reverse style too when you're on your stomach.

Other exercises include the neck extension and flexion. Simply place your hands on the appropriate side of the head and apply resistance while pussing in the other direction. You should feel a decent neck workout by simply using your own body to do the work like this. It's a great way to start.

Stay away from other exercises like the Neck Bridge unless you've been working out extensively for a good while and have need for this level of neck strength. This exercise would usually only be useful if you're into wrestling, boxing, martial arts etc. Make sure you get proper guidance if you're attempting the Neck Bridge.

Over all, the neck is only a small, but important part of the overall upper body routine. Workout your shoulders, chest and back regularly and chuck in a couple of sets of shrugs and you should be growing stronger and thicker neck muscles in no time.



Building Muscle Tips - How Often Should I Train to Get the Best Muscle Gains?


So how often should you train to build muscle? It's a good question. Many people find that they're training too hard to begin, and they get sore mucles. Others find that they're not training enough. This can be because of time restraints, or injury, or just lack of motivation.

Building Muscle Tips

Here's the ideal solution. If you're training to gain muscle mass, you only need to train 3 times a week, for about 45-60 minutes. That's it. Surprised? I was when I started. The reason why is because most of the muscle growth occurs AFTER the training session. The actual weight lifting session only needs to be short, but intense.

The whole reason you're lifting weights is to stimulate your muscles to grow. That's all. When you train hard, your body will grow and repair itself when your sleeping, working and geting out in the world. No need to spend hours in the gym, just 3 hours a week really. So you can get on with your life with no worries.

So work hard while you're in the gym, 3 days a week for about 45 minutes, lift heavy weights and you'll have plenty of time to enjoy your social life and show off your new muscles. Go hang out at the pool! You've now got plenty of time to hang out with your friends, and get your work done.

When you train like this you'll get big fairly quickly. Give it a try for about 3 months and your friends will start to comment on your massive gains. Don't worry too much about supplements. Just eat good wholesome food and plenty of protein. Make sure you're doing the lifts correctly when you train. Sometimes it's a good idea to consult a professional trainer before you start just so you know exactly how it's done. Last thing you want to do is get an injury just when you start out. Keep it real!



Good Food For Building Muscle - What Foods to Eat to Build Lean Cut Muscles Bodybuilding


Good Food For Building Muscle
You need to compute what percent of your diet should contain protein, carbohydrates and fats; all divided into 6 meals. There are grams of food to be determined if you want to build muscles. It takes dedication to eating good food for building muscle and if you do not eat right you will not get the results you desire.

Protein is the body's muscle builder because it is filled with amino acids. A bodybuilder should eat one gram of protein for each pound he or she weighs. Some good food for muscle building include the following proteins: lean cuts of beef or pork, lean hamburger, skim milk, low fat cottage cheese, yogurt, kidney beans, eggs, fish and turkey. The bulk of your protein should come from animal sources. Stay clear of prepared sausages and meatballs.

With all the bad press and low carbohydrate diets, people have been loading up on more protein. Both bodybuilders and non-bodybuilders.. Carbohydrates are the next good food for building muscle. Hydrogen, oxygen and carbon compose carbohydrates and they are broken down to be called simple or complex. Carbohydrates provide glycogen which is the food for energy. Not only will you not be building muscles if you do not eat enough carbohydrates, you can have physical symptoms such ad lack energy and difficulty concentrating. You probably would not be able to do your workout. Your body is essentially hypoglycemic and will turn to you muscle tissue for functioning and you can lose muscle.

There is a measurement called the glycemic index (GI) ranges from zero to 100. Simple carbohydrates like white bread and potatoes will spike your glycemic index. Some experts have said that lower GI providing good food for building muscle because they release a steady supply of glycogen for energy. Complex carbohydrates include whole wheat bread, and oatmeal. Eating more complex carbohydrate foods will keep your GI on a level plain throughout the day

More carbohydrate good food for building muscle are broccoli, spinach and carrots, these will not change your GI. Do not forget fruits they are so good for your body. Some say fruits even increase longevity. They also increase your GI for energy. Bodybuilder's recommend eating fruit before and after your workout.

You also need a certain amount of the "good" fats to increase your energy and build mass and weight gain. Fats are good food for building muscle. Twenty percent of your diet shold come from fats. Good sources are almonds, olive oil, canola oil, sunflower oil and sunflower seeds. Sixty percent of your diet should come from carbohydrates and 20 % from protein these are the amounts of good food for muscle building. Vitamins and minerals are important ingredients in your good food for muscle building diet. A quality multivitamin made for athletes can be taken.

For bodybuilders providing good food for muscle building sounds complicated. When supplements are suggested it is even more complex. Once you practice adding grams and provide your body with a balance and variety of foods, it will become easier. Drinking water and a lot of it will help your digestion and hydration. There are calculators and simple math formulas to figure out what percentage of proteins, carbohydrates and fats you need in your diet.