ABS Excercise For Male And Female

After hard work see the transformation!!

TRAIN LIKE THIS EVERYDAY.

ARNOLD'S BLUEPRINT TO MASS

BASICS ARE BEST ARNOLD'S BEST LIFTS Clean and press: 264 pounds Snatch: 243 pounds Clean and jerk: 298 pounds Squat: 545 pounds Bench press: 500 pounds Deadlift: 710 pounds "The biggest mistake being made in bodybuilding today is that people aren't covering basic exercises," says the Austrian Oak. And by basic, Arnold doesn't mean easy. Many contemporary fitness centers are full of people on machines, not in squat racks, and big-box gyms often lack even a single platform. Arnold disapproves: "Today, when I go in the gymnasium, I don't see any of the kids learning about the clean and press, or the snatch, or the upright row from the floor." Schwarzenegger's insistence on the essential lifts is not due to some grandfatherly desire to live in the past. It comes from decades of continued interest and expertise in the industry, and from the hard-earned knowledge that it doesn't take fancy machines or off-the-wall programming to become arguably the best bodybuilder in history. Get back to your bodybuilding roots and experience unbelievable growth. BODY BY ARNOLD A solid training program built on basic movements will take you far, but intensity level separates the alpha wolf from the rest of the pack."Always go all-out in every set," says Arnold. "Don't save yourself for the next set. That's a mistake that a lot of people make." Your hour in the gym is no time to "take it easy." Every rep and every set must be done with intensity because each one is propelling you toward your goals. Here are some of Schwarzenegger's favorite exercises for building an Olympia-ready physique. CHEST "There are three chest exercises that should always be done," Arnold says. "The bench press, the incline bench press at different angles, and the dumbbell flye." Arnold was known for the size, shape, and extreme width of his chest, which he credits to an extreme stretch on the flye. "The flye is the exercise that gave me the full pectoral muscle development," he says.

Remember, with muscles, the important thing is always to get the stretch and the flex. So to me, going all the way out [on the dumbbell flye]—as far as you can go—and then coming in and touching the dumbbells together and flexing like you're doing the most muscular pose made all the difference. That exercise couldn't be replaced by any machine." BACK "For back, I did chin-ups, bent-over barbell and dumbbell rows, and the T-bar row. Any kind of rowing movement will give you that thickness. Those are the exercises I relied on from the beginning of my career to the end." If you already have rows in your regimen, do them without anything supporting your chest. "There are a lot of bodybuilders who have a deficiency in their lower back. You have to let your body free and let the lower back hold you up while you're doing the bent-over rowing," Arnold says, "because that's what gives you strength and thickness in your lower back."

ARMS For biceps work, Arnold did curls of all kinds. One technique he used to shock his biceps was to start by doing 1 rep with 275 pounds, and then 2 reps with a little less weight, and then 3 reps with a little less. "This is how I would go up without ever putting the barbell down. I wanted to let the biceps know that they didn't know what was coming, that they weren't going to get used to my training method, and that I had all kinds of tricks up my sleeve."

Arnold relied on the barbell curl to build thick biceps, but he also used incline dumbbell curls and concentration curls to isolate his biceps. "Heavy concentration curls isolated the biceps to create that peak. You need that biceps peak for back shots." "For triceps," Arnold says, "we did a lot of narrow [close-grip] bench press in the early days. And then triceps push downs and overhead triceps extensions later." SHOULDERS Arnold's shoulders were built by barbell presses, behind-the-neck barbell presses, lateral raises, military presses, and dumbbell presses. "We always did presses behind the neck and a special dumbbell press which would stretch out the front delt at the bottom and fully flex it at the top. Now those are called Arnold presses."

"I also did bent-over lateral raises on the 45-degree bench," he continues. "This is a specialty that I learned at [bodybuilder] Vince Gironda's gym. He had a cut out in the bench so you didn't have to look sideways. When you're doing the lateral raises, you turn your wrist outward—it's a fantastic rear-delt exercise." LEGS "The squat is the most important exercise to create big thighs," says Arnold. "I did back squats, front squats, leg extensions, lunges, single-leg deadlifts, good morning exercises, and a lot of leg curls." ABS "The regular training we did for abs was just leg raises, knee raises, crunches, and sit-ups. We all believed in doing 500 reps of Roman chair sit-ups." SHOCK THERAPY When you're training to build muscle, your body can quickly adapt to the same routine. If, on Monday, you consistently go from the bench press to the chin-up bar, your body will eventually get to know all of your "tricks" and will adapt. If your body can prepare, then your training routine gets too easy and you won't see much growth. To avoid that, Arnold broke out the big guns. "You have to go and use the shocking principle," he says. The principles Arnold used to shock his body ranged from dropsets, to strip sets, to burn-out sets. Instead of always starting his bench press with 135 and going up from there, Arnold would apply new techniques so his chest didn't know what was coming. "I'd do 20 reps of 315, and then have guys pull off plates. Then I'd do 10 reps of 225, and then I'd have the guys take off another pair of plates. I'd have 135 left and I'd see if I could do 15 or 20 reps."

A heavy strip set like this would make big differences in Arnold's training: "All the sudden your pectoral muscle is shaking. You don't know what to do because it's cramping and being tortured. It's in pain because you've now shocked the muscle." He and his fellow Golden Age legends applied similar methods to all the muscle groups. "One day per week, we would press 110-pound dumbbells for 6 reps—that's all we could do. Then we picked up the 100s and did another 6 reps, then the 90s for another 6. We went all the way down to the 40-pound dumbbells and could barely do 6 reps with them. After that, I can tell you that I did not know where to put my arms because my delts were screaming. They were in pain. Why? Because I shocked the muscle." BLUEPRINT INTENSITY TECHNIQUES Over the next eight weeks, you're going to encounter a number of Arnold's favorite tricks. The list below will introduce you to his favorite methods that are scattered through the Blueprint workouts. 1 1-10 METHOD After a warm-up set or two, find a weight that you're only able to lift for 1 rep. After you perform that 1 rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest between sets. The only rest you get is when you're unloading the weights. I loved this technique, and it's a total shock to the muscle. 2 STRIPPING METHOD Immediately after your final work set, take some weight off and lift for another 5-10 reps. Then, with no rest, keep repeating this process. Reduce your weight, lift, reduce again, lift, and continue until you're down to the bar. Once you're down to the bar, lift for 20 reps. 3 MAX EFFORT Pick one exercise and see what you can do for a 1-rep max. To get there, work up to the weight with the following rep pyramid, taking ample rest between each set: 20, 15, 10, 8, 5, 3, 1, 1, 1-rep max. CHISELING FOR DETAIL After you've spent the year building a certain amount of mass and have worked on your weak points, it's time to carve some detail. "With the combination of diet, high repetitions, and more sets, you can take that mass and chisel it down to work on the details," explains Arnold. "I called the period before a competition the most exciting period because that's when you really have to concentrate and pay attention every day. You have to look at yourself honestly in the mirror every day and expose your weaknesses." For Arnold, those weaknesses were motivating: "That's what makes you train harder. You have to expose those weak points. But the key thing is to set the course, to do the training every day, and to eat the right way. Then, you'll hit those marks." After you've achieved your initial goals, you can set the bar higher and strive for an even stronger physique. "It's really exciting to do that," Arnold says. "With hard work, you can achieve your goals and become successful."

Some Simple Diets

VOLUMETRICS Eat less calorically dense foods to satiate hunger Focus on watery, non-starchy foods, such as celery, squash, melons,

nonfat milk and broth-based soups Greater volume of food leaves you feeling fuller longer with zero-calorie guilt - See more at: FLEX Rating: 7/20 Getting Lean = 5 This rating may be generous, since adding muscle has the most positive and lasting effect on overall body composition, but the fact remains that fewer calories does, for the most part, equal less fat. The best part of this plan is the advocacy of smaller, more frequent meals. Gaining Mass = 2 Adding appreciable muscle to your frame requires a lot more than veggies. Your muscles need ample protein – not to mention total calories – to recover and grow from intense workouts. The Volumetrics approach simply doesn’t provide that. -

5x5 training is a standard protocol that is also an effective way to pack on size and strength. Here are two detailed programs to gain mass!

5x5 training is a standard protocol that has been around for many years. It is also an extremely effective way to pack on size and strength. It was a favorite of legendary bodybuilder Reg Park who just happened to be Arnold's idol. Here is how it works. Pick a training weight and do five sets of five reps. If and when you can complete all sets of five, increase the weight by 5-to-10 pounds and shoot for five sets of five again. Take 3-minute breaks in between each set. Obviously incremental weight increases are not possible with kettlebell training so we have to look at other factors to manipulate. One factor to manipulate is time under tension. When you can do 5x5 with a quick tempo, increase the negative to four seconds and the positive to two seconds. When that becomes easy, try five seconds up, a pause at the bottom and five seconds down. Another factor to manipulate is the breaks between each set. Instead of taking three-minute breaks in between each set, take two-minute breaks. When that becomes easy, decrease the breaks to ninety seconds. When that becomes easy, go to 60 seconds. When you can do 5x5 with 1-minute breaks and slower tempos, I have no doubt you will be ready for some heavier bells. A third variable that can be manipulated are the training exercises. When you can do 5x5 on the standing Military Press, work on 5x5 on the seated press. When you can do double swings easily with 5x5, move up to double snatches. There is always something you can do to make an exercise harder or a training regimen more effective. SAMPLE 5X5 KETTLEBELL PROGRAMS OPTION ONE MONDAY Two-Arm Kettlebell Military Press 5 sets of 5 reps

Alternating Renegade Row

Alternate between exercises until five sets are complete. Rest one minute between sets. Front Squats With Two Kettlebells 5 sets of 5 reps

Double Kettlebell Push Press 5 sets of 5 reps

Same directions as above Double Kettlebell Windmill 2 sets of 5 reps

Wednesday Alternating Floor Press 5 sets of 5 reps

Two-Arm Kettlebell Row 5 sets of 5 reps

Alternate between exercises until five sets are complete. Rest one minute between sets. Front Squats With Two Kettlebells 5 sets of 5 reps

Follow those steps

General, and basic information you should know when venturing into the fitness, weight training, or bodybuilding world! The information written here is for people who are new to weight lifting, bodybuilding, or for people who just want to get into shape, and transform their physique. The information below will give you the basic information you need on how to start, and how to achieve your goals. This is a general outline to get you started in the right direction. You can't climb the corporate ladder without starting somewhere can you? No, and that is the same way with trying to change your physique, health, diet, and mind. You have to start at the bottom, and work your way up to the top. And whenever you don't feel motivated, pick up a fitness magazine, and flip through the pages, and look at the pictures. If wanting to look like people in these magazines won't motivate you, nothing will. Now that we have that out of the way, lets get started, and move on to the good stuff. 1. Get your diet in place. Your Diet, and food intake is very very important. Hey, I can do that, it's easy. Breakfast- bacon, sausage, toaster struddle Snack- hot fries, a can of pop, a snickers Lunch- McDonalds Snack-chips Dinner- Pizza, and a can of pop Dessert- A bowl of ice cream, with choc syrup, and whipped cream. NO NO NO, You can't eat stuff like this unless you want to get FAT. You have to eat healthy foods, which will help you get gains, and not kill you, and clog your arteries. Change the above meal, and make it something like this. If you are looking to bulk up you need to adjust the diet below, by adding a lot more calories. The diet below is for the average person looking to get fit. Not for a person who wants to gain weight, and get big (lean muscle mass). If you are serious about bulking up, and are a body builder, you need between 2500-5000cal a day, depending on your weight. An example might be, if you weigh between 100-140lbs, you would need 2,000-2,800 calories. If you weigh between 150-200lbs, you would need 3,550-4,500 calories a day to bulk up, and gain weight. This is a rough estimate. Breakfast- 5 egg whites, 8oz of water, and half a bagel. Snack- an apple, and 16oz of water Lunch- Turkey sandwich, fruit cup and 16oz of water Snack- 1 scoop of protein Dinner- Chicken breast w/ rice, and steamed veggies 16oz of water Snack- 2 scoops of protein powder Dessert- strawberries, and 14oz of water Now were talking. Foods like this will fuel your body with good carbs, proteins, and a little fat. This isn't everyone's meal, it is just an example. Also make sure you drink 64oz of water through out the day, or more, so you don't get dehydrated. Now, being the health freak that you are now, you should be eating foods like; potatoes, tuna, fish, pasta, salads, eggs, fruit, veggies, chicken, rice, peanut butter, yogurt, cottage cheese. For the drinks, water, and milk, and juices. Not POP, except on occasion. Now that you have both of these in place, that's all; right? Wrong! 2. Next you need to get a lot of sleep. Try to shoot for 7-10hrs if possible. You don't think your muscles grow when you lift do you? No, they grow when you are sleeping, and during non-training days. I can't stress enough sleep, and also make sure you give each group of muscles at least 24hrs to recover, if not 48. If you have a good routine, one or two muscle groups will be worked 3-4 days a week, for 30 minutes to 1 hour, and you won't have to work them again until the next week. One more important note: don't train 7 days a week. You might think more is better, right? Hey the more you eat, the bigger you get, and the more you study, the smarter you get right? But with lifting, more isn't better. It puts too much stress on you muscles, and it doesn't give them any time to grow, and repair themselves. What was mentioned up above is VERY important in trying to develop the growth of new muscles. 4. Using Supplements while you weight train. Everybody needs to understand that supplements are exactly that. They aren't magic pills; they supplement your every day nutrition, and HELP you achieve gains. Taking them by themselves will do you no good if you don't have everything else I mentioned up above in place. I am not going to ramble on about supplements, because you can find great info on this site under the message boards, and some of the articles on the site. Like I mentioned up above. This information is just general information, and basic stuff. It gets much more complicated then this depending on what your goals are, but this will get you pointed in the right direction.

Excercise and Diets for a strong and beauty body

Need only the motivation everything can be changed