Intelligent and Consistent Training Is The Key to Success When You Are Older

Nobody likes the thought of your bodybuilding or fitness workout regiment going downhill due to age. Yet it can be avoided if you follow a few simple steps. The key is to train intelligently and consistently. I can't tell you how difficult it is to get in a groove again after a layoff when middle age is creeping up on you. Your muscles aren't quite as pliable and metabolism not as fast which makes getting in a groove again so much harder. So follow these tips and stay on target with your training goals at any age:

1) Warm up prior to training - I can't stress how important this is. Older muscles are less pliable, get injured faster, and don't heal as quickly as younger muscles. Take 15 minutes prior to each and every training session to thoroughly warm up. It is worth your time.

2) Work up to heavy weights - If you are more than 2X past twenty years old it is more important than ever for your body and muscles to adjust to the heavy working sets. Pyramid up to the heavier weights and your muscles will thank you with an injury free session.

3) Watch your diet - As you get older your metabolism slows down and you cannot process food as efficiently as in your younger years. The saying that you are what you eat is more important than ever as you age. Eat clean and reap the benefits in your workouts and day to day living.

4) Prior to restarting or beginning an exercise program check with your doctor - As you get older there is greater probability of a hidden medical condition. Get a check up and clearance from your doctor. It will be well worth your time.

5) Stay consistent with your workouts - An older body loves regularity in routine. This is the case for exercise as well. Work out consistently and enjoy more peaks and less valleys in your physical well-being.

Heed these few words of advise and maximize the benefits of your workouts so you can live and feel well at any age.

Watch your Diet this Holiday Season

The holiday season is upon us and that means holiday parties and feasts galore. You should always enjoy yourself but be extra conscious regarding your caloric intake. With all the office and family and friend get-togethers there will be ample opportunity to add extra calories to your diet which means that you should be prudent whenever possible. You don't want to gain unnecessary pounds to negate all that hard work you've put in at the gym. And with all of the parties make sure that you still get rest and get to the gym as often as possible to counteract any of your divulgences.

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The Importance of Stretching Prior to Working Out

Stretching is of the utmost importance for all athletes regardless of fitness level or experience. I’ve seen too many instances where experienced bodybuilders and weight trainers end up tearing or severely pulling a muscle only because they did not take the few minutes to stretch and warm the body up properly prior to intense exercise. I, myself have had to learn the hard way on more than one occasion. It simply is not worth it to risk injury and be on the shelf for weeks at a time to save a few minutes at the gym. So don't be over anxious to dive into the heavy sets. Stretching also has many other benefits including elongating the muscle and making the muscle more pliable which is always a benefit for weight trainers, especially bodybuilders.

Remember, take the time to stretch and really get the blood flowing through your muscles before you start exercising. You’ll take a huge step towards injury prevention. Don’t forget to stretch you muscles during your workout in between sets. You’ll feel the benefit throughout your entire workout.

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Discover What Motivational Factors Work For You

I've been lifting now for 35 years and there has been one consistent factor throughout that time and that is motivation. Motivation gets you going when you're feeling a bit lazy and don't want to go to the gym. Motivation gets you that one extra hard fought rep to make you grow. Motivation gives you the drive to be the very best you can be. All of the top bodybuilders have always used it to their advantage to get to the top of their profession.

Personally, I started out very weak and underweight and my motivation was to build muscle so I wasn't that 97 lb. weakling in the Charles Atlas comic book cartoon. As I got older my motivation changed from building up to trimming down and ridding myself of extra fat. During my workout I pictured myself with my stomach protruding and that thought alone drove me to push myself harder. The point is that I used a factor in my life that lit a fire under me to push myself beyond what I normally would do. The same should hold true for everyone. Think about it and choose something that will push you to excel. It may be an ex boyfriend or girlfriend or an irritating boss. Or maybe you want to look great in your swimsuit on the beach. Whatever your motivation is store it in your brain and bring it out when you're lifting to push yourself beyond where you would normally go.


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Balance is the Key to an Eye Pleasing Physique

You've probably noticed this too but I've walked into the gym way too many times over the years only to see some of my buddies the "regular gym rats" who perform only a select few exercises and call it a day. They only exercise the "showy" muscles with disregard for the rest of the body. A fine example of this are the "cantaloupe smugglers". You know those guys, the ones who only work their pecs and biceps and look like they are carrying four large melons under their shirt. They probably think that they look strong or muscular. But with little muscular development elsewhere they in fact look horribly disproportionate and even silly. If you look closer at these guys they probably have spindly under-developed legs and look ludicrous in a shorts or a bathing suit. Another good example are guys who work everything but their abs. They may have a great back, chest, arms, legs etc. but if your stomach is not sporting some semblance of a six-pack you're not going to look in shape.

The whole idea here is proportion. I've been to many bodybuilding contests and the overall winner more often than not is not the biggest, strongest person in the contest with flashing oversized body parts. It's the guy or gal who is proportionally or evenly developed and has the fewest weaknesses. This type of physique will catch your eye at the pool or beach as being much more impressive than the cantaloupe smuggler type. Remember a chain is only as strong as its weakest link and this especially holds true for the human body.

It may not be fun to blast your legs with squats or do endless calf raises and sit-ups. But if you do work out the entire body in proportion there is no doubt in the end you'll be more than pleased with the results.

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My Favorite Giant Set Routine for Biceps and Triceps

One of my favorite giant set routines…

Out of any body part or muscle group I really love doing giant sets when I am training arms. You recover much quicker between sets as the biceps and triceps are relatively small muscles and you can really increase the intensity for a maximum pump once you get the hang of it. Here’s one of my favorite routines which has minor variations to avoid monotony and stagnation. Use weights or resistance which you can perform the following repetitions:

* Standing Barbell Biceps Curls: 8 – 10 reps
* Triceps Pushdowns: 8 - 12 reps
* Seated Dumbbell Curls: 6 - 10 reps
* Skull Crushers (lying triceps eye raises): 8 – 12 reps
* Preacher Curls: 8 – 12 reps
* One Arm Triceps Extensions: 8 -12 reps.

As you see I alternate bi's and tri's I perform four circuits of this for a total of 24 sets (12 for biceps and 12 for triceps) in around 30 minutes! I love it because of the intensity you can obtain along with the short workout time! However I usually do this about 1 out of every 3 - 4 times I do arms so the routine remains fresh which translates to higher intensity and more muscle growth. There you have it, the benefits of giant sets. They can really give you a lift when your arm workout routine needs a boost.

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Effort and Consistency are Keys to a Great Physique

People always ask me what is the secret to building a great physique. Then They ramble on about the number of hours they put in at the gym and how hard they work, but they still look the same day after day, week after week, and year after year. The answer is really quite simple: effort and consistency. There's a direct correlation between the time and effort you put in at the gym and the results. You can spend all the time you want working out, but if you're just going through the motions you will never see a noticeable improvement. However, if you are consistent in your effort, eat clean, and get your rest, you will reap the benefits from that lifestyle. Remember it's all up to you.

Keep a calendar and log of your workouts. The calendar will help you maintain your regular workout schedule and the log will give a much more detailed picture of your progress and sticking points over time. Tracking your workouts will always give you a clearer overall picture and will help you plan your future workouts accordingly.

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Barbell Squats are Great for Strength and Conditioning

There really isn't a better exercise you can do for overall body balance, mass and conditioning that the barbell squat. When squats are performed as part of your leg routine you will feel your overall strength and conditioning increase almost immediately. You will also have more energy and stamina for the rest of your workouts and every exercise will seem that much easier to do.

If you've never squatted before start out with a light weight until your form is perfected. Proper form is imperative for barbell squats. If you do not have good form not only will you not work the muscles you're supposed to but you will leave yourself susceptible to serious injury as well. So go ahead and squat and reap the benefits of the best overall exercise there is!

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Aging and the Benefits of Bodybuilding (Weight Resistance Training )

Bodybuilding or weight resistance training is often viewed as a young person's sport, but that couldn't be further from the truth. People of all ages can and have benefited from lifting weights. Studies have concluded that even people in their 90's have become stronger and have increased bones density through weight resistance training. Many years ago the top bodybuilding champions were often in their early 20's and by the time they reached the "advanced" age of 40 they were considered over the hill. Today that is far from the norm. Recently, Ronnie Coleman won the Mr. Olympia bodybuilding championship when he was well over 40 years of age. The current Mr. Olympia Jay Cutler is 36 years old and is showing no signs of slowing down. There are also many current champions in their 60's and even 70's who look decades younger than their chronological age. These people have all reaped the physical and mental benefits of weight resistance training well into middle and old age.

So please reconsider when you're thinking that you are too old to start or continue a bodybuilding program as age is no longer a valid excuse. Of course get clearance from your doctor prior to the start of any exercise program and be reasonable regarding the amount of weight you lift. Also, don't become a "weekend warrior" weight lifter, you'll only increase your chances of injury. The body at any age, needs consistency in exercise to get the most out of it and reduce the chances of injury.

Perform Your Abdominal Repetitions Slowly

Have you also seen people appear to be in some sort of crazy ab race to perform as many reps as quickly as possible on the ab machines or on the sit-up boards at the gym? Unfortunately, I've been witness to this way too many times. Granted, you can probably complete more repetitions per set for abs than any other exercise, but that is not the point of ab training. The point of ab training or any other exercise for that matter is to get the most out of the exercise. And for abdominals it is to work the muscles in the most effective way possible, which is SLOWLY. It is not the number of repetitions you complete but the quality of the repetitions. You will get a much deeper burn and work the muscles more completely by slowing down your reps, concentrating, and tightening your midsection as you perform each rep. You will not be able to complete as many reps per set but the ones you do complete will work and exhaust the midsection more thoroughly.

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Seven Important Factors to Consider When Choosing A Gym

A good gym should always motivate you to come back. The atmosphere should be conducive to your personal goals and should meld with your personality. Keep these seven factors in mind when choosing your gym:

1) Location: Choose a gym nearby. Having a gym close will allow you to fit time in your schedule. Usually a location between your home and office is convenient.

2) Hours: Make sure the gym is open for hours that will work with your schedule.

3) Staff: The staff members should be friendly and helpful. They should be able to answer questions whenever you need.

4) Cleanliness: Towels should be available around the gym to wipe off the equipment. This will help avoid health problems.

5) Equipment: Make sure that the equipment will benefit you. Also check if there are enough machines for everyone to use. There is no use in waiting in a long line to workout.

6) Classes: Classes are a great way to get motivated. Look at the list of classes and see if there are any you would enjoy. Also decide whether or not these classes fit into your budget.

7) Fees: The cost of gyms can be very expensive. This could also be a deciding factor of whether or not to join. See if you pay each month or if you are committed for a year or more. Choose according to your needs.

Featured Exercise - The Preacher Curl

The Preacher or Scott curl, named after bodybuilding great Larry Scott, is the ultimate isolation exercise for biceps. Remember when you perform this exercise that it is NOT a power exercise. Use moderate weights which enable you to perform 8 - 10 hard fought reps. Lower the weight slowly as you will build your biceps during that motion as well as when you lift the weight up. Remember, do not bounce the weight as this can result in serious injury. Concentrate throughout the exercise and maintain a constant steady motion. Avoid resting or stopping during the exercise to maximize the impact.

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Assess Your Physique for Maximum Gains

Monitor your body's progress and overall development by looking at yourself in a full length mirror. This is the best way to assess your overall progress as well as your body's strengths and weaknesses. A mirror will be brutally honest with you and if you heed its advice you can determine which body parts need extra work and be on your way to better more eye pleasing proportioned physique. Also get a qualified opinion as well. A training partner or a gym colleague with a keen eye will probably be able to give you an objective assessment. Remember to put you feelings aside when being critiqued by others. They will not look at you with rose colored glasses.

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Remember to Cool Down after Exercise

After working out, it is important to take about ten to fifteen minutes to cool down. Stopping abruptly will not benefit your body. Keep moving after a long run or workout in order to redistribute the blood in your body. This allows your heart rate and your body to slow gradually. Be sure to include stretching in your cool down. Cooling down and stretching will help prevent stiffness in your body.

Eliminate Hand and Wrist Fatigue - Flexsolate Grip-Free Lifting Straps

Everyone has experienced hand and wrist fatigue while lifting. Especially when working back your hands or grip will weaken before your lats or other back muscles. There is a great new product which will practically eliminate hand and wrist fatigue and let you focus and work your back and other body parts effectively Flexsolate Lifting Straps.

Flexsolate Grip-Free Straps provide the perfect isolation for targeted muscles. They reduce the focus on the secondary muscles and allow for the natural movement during exercises that reduce stress on joints, tendons, and other areas prone to injury. You can really avoid that unnecessary strain on your wrists when you perform back, arm and shoulder exercises using dumbbells, barbells, smith machines or selectorized cable machines. Available in four sizes: XS, S, M, and L. We have these on special today at Unique Fitness Concepts for only $19.95.

Stay Alert When You Train

Keep Your Mind Alert When You Train. Prior to your workout it is imperative that you clear your mind from the day-to-day problems that can hinder your focus and concentration. Injuries often occur when you train and your mind is somewhere else. With intense concentration you’ll be able to focus and will yourself to new levels of improvement.

How should you Train? Fast Twitch or Slow Twitch Workouts

Generally speaking high reps work the fast twitch muscle fibers and are for definition and low reps work the slow twitch muscle fibers for mass. This is true as a general rule but to have a more complete and full physique you should be doing both high and low reps at some point during your weekly workout regiment. You can have a "light" or "heavy" day or you can finish out an exercise with some high rep burns. You'll feel the muscles more and you'll also be attacking both the fast and slow twitch fibers for a more complete workout which will result in an overall more eye-pleasing physique.

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Featured Exercise - Standing Barbell Cur

Standing Barbell Curls have been an exercise standard since the beginning of bodybuilding and weight resistance training. If there is any muscle that is associated with strength and weight training it is the biceps. It is still a great basic exercise for building biceps mass. To start the exercise make sure that you are thoroughly warmed up to prevent tendon and muscle strain. Use a weight that you have to really push yourself to get 8 - 10 tough reps. Keep you elbows at your sides and slowly begin the curl by only moving your forearms. Do not swing the weight as this brings other muscles into play and diminishes the focus on your biceps.

At the peak of the movement do not throw the weight into your upper chest. Instead, pull the weight until your biceps are fully contracted with continuous tension on the muscle at all times. Slowly lower the weight keeping tension and the biceps flexed the entire way down. If you perform this exercise correctly you will fatigue the biceps quicker and you will certainly notice a marked improvement in your biceps mass and strength.

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September 15th Shoulders (Delts)

Well my first shoulder workout went pretty much as expected. I did seated front presses as my first exercise. I worked my way up to 135 x 8 and my shoulders were cashed after that. My endurance is never great when working shoulders and this time was no exception, especially since it was my first workout. I did side dumbbell raises, bent over dumbbell raises for rear delts, and dumbbell shrugs for traps. I prefer dumbbell shrugs over barbell shrugs due to the extended range of movement you get with the dumbbells. At this point my endurance should be increasing somewhat but I am still too sore to differentiate fatigue from soreness. Well tomorrow I'm looking forward to my favorite body part to work - arms (bi's and tri's) and I will be psyched up for that despite my lingering muscle fatigue.

Choosing a Training Partner

When choosing a training partner you should look for someone who has similar fitness goals to your own. Not identical but similar. It would be hard to integrate a partner's routine with your own if one partner has a goal of gaining mass while the other partner has a goal of losing weight. That being said, even if your goals slightly differ, by using what each you know best about training you can find a harmony and competitive atmosphere that would be beneficial to the both of you. Once you get used to each other's training habits you will both learn to work as a team and push yourselves further than you ever thought possible.

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