As SUCCESSFUL may have been in winning bodybuilding competiASI
tions, I would be the first to admit that nobody has a completely perfect
physique. Certainly, when it came to body parts like the chest and biceps,
I felt I could stand up to a direct com
Mind over Matter:
Mind, the Most
THE BODYWILL never fully respond to your workouts until you understand how to train the mind as well. The mind is a dynamo, a source of vital energy. That energy can be negative and wo
TODAY AN ENORMOUSnumber of bodybuilders are working out for two
or three hours a day and dedicating themselves to building a bigger and
better physique. Yet only a small percentage of these obviously motivated
Building a Quality
The Advanced Training
TRAININGProgram is for people who want to challenge
themselves more, who are not content with simply being fit but want to
develop a powerful, impressive physique. For t
key to making progressive-resistance training work for
you. What is intensity? One kind involves how hard you feel yourself trying.
That is intensity of effort. Another is the amount of stimu
The Basic Training
THE FIRST TASKfacing the beginning bodybuilder is to build up a solid
foundation of muscle mass-genuine
muscular weight, not bulky fat.
Later, you will try to shape this muscle into a balanced, quality physique.
ANYONE WHOHASspent time at a beach, swimming pool, or gym locker
room can attest to the fact that human beings are born with a variety of
different physical characteristics. Some are taller or shorter, lighter or
To LOOK LIKE a bodybuilder you need to train like one. Athletes like
football players, wrestlers, and weightlifters have a lot of muscle; but only
bodybuilders have the shapely, proportioned,
Copyright 2003 Advanced Fitness Solutions, Inc.
All rights under International and Pan-American Copyright conventions.
Published in the United States by:
Dragon Door Publications, Inc
P.O. Box 4381, St. Paul, MN 55104
Tel: (651) 487-2180 Fax: (651) 487-39
Bodyweight/Martial Arts Exercises:
First off, the reason I wrote this is simple. I needed a way to work out that was time-efficient, cheap, took up very
little space, and needed little or no equipment and that I would not get bored of.
Other products by Gymnastic Bodies:
B U I L D I N G THE G Y M N A S T I C B O D Y D V D S
The Companion DVDs to Building the Gymnastic Body
The Single Greatest Tool Ever Made for Building Upper Body Strength
B uilding the Gymnastic Body
THE SCIENCE OF GYM
I want to help newbie on the forum, because old posts that really help me went away (remember Rianu?).
Sorry if my english is not always correct. Help me to write more on this document.
Guide to Bodyweight
By Felipe - Version 1.2 (5/10/2007)
Download the coolest fonts for PC
& MAC at a -font [Click Here]
Top 40 Wallpaper Websites on the
Web [Click Here]
Latest Cell Phones reviewed plus
video reviews [Click Here]
Coolest Online Web Flash Games,
Addictive & Fun [Click Here]
High resolution wall
Welcome to the AST Sports Science 12 Week Max-OT On-Line Training Course. Over the
next few months you will experience a totally new training approach that will guarantee a
lifetime of results. This is exciting new territory and I am thrilled to be bringi
bodybuilder,the time spent trainingin the gymis the
high point of his day. He's always thinking about his next workout, planning what he is going to do. As soon as he finishes one training session he
a bodybuilder, the gym is your office. It's where you
take care of business. You can easily end up spending three or four hours
in a gym, which means it should have the kind of equipment you need, the
kind of people trai
PUl~POSE EXERCISE: o work the biceps through a full range of motion.
EXECUTION: 1) Hook a short bar to an overhead cable and pulley, stand
close to the bar and grasp it
PURPOSEOF EXERCISE: o develop
the overall size of the biceps.
This is the most basic and popular of biceps exercises.
EXECUTION: 1) Stand with feet
shoulder-width apart and grasp
the bar with an underha
OF THE ARMS
There are three major muscle groups in the arms:
The biceps brachii, a two-headed muscle with point of origin under the
deltoid and point of insertion below the elbow
BASICFUNCTION: o lift and curl the arm, to pronat
BEHIND THE NECK
PURPOSEOF EXERCISE: o widen the
upper back and create a full sweep in
Wide-Grip Chins widen the lats
and develop the entire shoulder girdle.
This exercise is primarily for the upper
OF THE BACK
The latissimus dorsi, the large triangular muscles that extend from under the shoulders down to the small of the back on both sides. These are
the largest muscles of the upper body.
BASICFUNCTION: o pull the shoulders
PURPOSEOF EXERCISE:To build mass and
strength in the pectorals, front delts, and triceps.
The Bench Press is a fundamental compound exercise for the upper body. It produces growth, strength, and muscle densit
OF THE CHEST
The pectorals consist of two parts, the clavicular (upper) portion and
the sternal (lower) portion. The upper part is attached to the clavicle
(collarbone). Along the mid-body line, it attaches to the sternum (breast
PURPOSEOF EXERCISE: o develop the front and
side heads of the deltoids. This is the very best
deltoid exercise I know, and I always include it
in my shoulder routine. By using dumbbells in
PURPOSEOF EXERCISE: o develop the inside
(flexor muscles) of the forearms.
Heavy Barbell Curls make the forearms work
very hard, but Wrist Curls allow you to more
fully isolate these muscles.
EXECUTION: 1) Take