Natural Muscle is Built to Last

I've had over 30 years bodybuilding experience and there is one thing that I can say for certain: Build your muscles naturally and they will be built to last. I've seen so many bodybuilders and powerlifters make unnatural drug induced gains in power and size only to soon drop out of the game. Why? Because they don't last. As soon as they are cycled off their muscle enhancing drugs the gains that they so quickly made quickly diminish to pre-drug levels and in most cases even beyond. This is because when you obtain testosterone from an outside source the body ceases to produce it's own. Then when the drugs are stopped the body is left with a testosterone void. Often there are other problems as well because there are now more female hormones running through the body than male hormones. This often can produce some embarrassing unwanted feminine side effects. Additionally, there are also many long term negative side effects such as well such as cancer.

If you build your muscles naturally, the right way, without performance enhancing drugs, through hard exercise and proper nutrition it often takes longer to make gains in size and strength. But to me it is more than well worth it. Those gains you will see in the mirror are your own made from your hard work and proper nutrition. And when you have to endure a layoff you will not immediately shrink to pre-workout levels. Additionally, once you hit the weights again your peak form will return much quicker. You can enjoy a lifetime of bodybuilding, lessen the chance of injury and illness if it is done through natural means. To me it was a lifestyle I chose from the very first day I walked in the gym and I've never regretted it since.

Train your Serratus Muscles for a Finished Midsection Look

When working the midsection trainers usually thinks of abdominal training first. While abs are extremely important and are responsible for the "six pack" look, the serratus muscles should not be overlooked. They are a key components of a finished and professional looking midsection. If you are not familiar with the serratus muscles they are the long thin muscles on both sides of the abdominals. When fully developed they give the midsection a sleek yet powerful look. There are two excellent exercises you can do to work your serratus muscles: Dumbbell pullovers and rope pulldowns.

Dumbbell Pullovers:
You perform dumbbell pullovers with your upper back on the bench perpendicular to the bench with your feet on the floor. Hold the dumbbell with your arms slightly bent above your head and extend back with the dumbbell until you feel a good stretch with your lats and serratus. Slowly raise the dumbbell until it is again directly over your head while concentrating on flexing the serratus muscle during all phases of the rep. Do 3 sets of 8 - 12 reps.

Rope Pulldowns:
Use the triceps rope for this exercise. Grasp the rope in both hands and kneel down about two feet from where the rope would be if it was hanging straight down. Bend over as if you were doing a crunch. Next, bring the rope down in the pullover position with your arms directly overhead. To complete the rep return the rope to a stretched position at the top or beginning of the movement. Concentrate on contracting your abs and serratus throughout the movement for maximum benefit. This is not a power exercise so you should choose a weight that you can perform 3 sets of 20 - 25 reps. Do this routine immediately after abs and you will quickly see the results.