Bodybuilding Blog for Serious Muscle Building Advice | Levrone Formula
july 08, 2010 02:43pm
MuscleFire is a proud sponsor of 6' 3" - 265 lb. Justyn Riley.
Justyn brings the pain with his multiple years of Krav Maga and MMA training.
Justyn trains out of Lincoln Nebraska with Longoria's Black Belt Academy and has years of experience with hand to hand combat in Krav Maga, which ultimately got him into MMA.
Watch out for Justyn in the near future in the heavy-weight division with his well rounded game and enthusiasm for the sport of MMA!
Visit his new website at: JustynRiley.com
july 02, 2010 04:56pm
Just wanted to post a brief Happy 4th of July to everyone!
Have a safe and great Holiday, and remember it's better to go big, so throw those smoke bombs away and grab a few M80's and let 'em fly!
Bigger IS Better (we'll depending on who you are and what your goal is)
Take care - Ryan
june 14, 2010 01:38pm
It has become almost impossible to flip on the television or radio without being reminded of how important it is to eat well, drink lots of water and exercise. As a result, many have become desensitized to these so called words of wisdom. Unfazed, we switch stations, take another bite of processed junk or just fall asleep. Big mistake.
Here's why. At any given split second, our bodies are accountable for billions of chemical reactions, cellular processes and other impulses. Individually, these actions would be otherwise insignificant.
Collectively however, they make up what we so fluently refer to as life. How nourished (or malnourished) we are ultimately determines how effective this process fares. When nourished, our system is primed, fluid and able to function at full capacity.
In contrast, when we're deprived of the nutrients needed to fuel these otherwise basic actions, we become sluggish, spacey and terribly unmotivated.
And let's face it. The constant pressure to avoid saturated fat, count calories and prepare fresh meals every day for the rest our lives is no short order. And while many of us make the decision to abandon these unhealthy habits, very few succeed permanently.
It's understandable. But if you're one of the millions responsible for keeping fast food chains and bakeries in business, listen up. Because unless your long-term goal involves nothing more than maintaining motionless life on a sofa, you need to keep nourished, regardless of how poor your diet is. Here are 7 supplements you should definitely become familiar with.
1. High Potency Multiple Complex:
If you take no other supplement, ever, make it a priority to start taking a high-potency multiple formula. They might not work miracles, but they will fill in the most basic nutritional gaps from your diet.
When the time comes to choose one, don't settle for the cheapest one on the shelf at your local mega-conglomerate discount mart. Visit a dedicated health food store. Ask questions, compare formulas and read labels like a hawk. The best formulas offer a generous mix of vitamins, minerals, herbs and digestive enzymes.
2. Alpha Lipoic Acid:
Unless you reside in a sealed bubble, there's just no way to avoid exposure from the toxins, pollutants, germs and other airborne environmental cell wreckers. As they collect in your system, they assume the role of free radicals, and go medieval on healthy cells - a process more commonly known as oxidation.
Alpha lipoic acid is a powerful free-radical fighting antioxidant that's both fat and water soluble and unique in that it can travel to any cell in the body to fight these dangerous free radicals. Excess oxidation robs the body of energy, wanes the immune system's ability to fight infection and ultimately leaves you feeling worn down.
3. Omega-3:
When the FDA actually allows supplement manufacturers to make qualified health claims, there's a good chance that they're on to something very special. Omega-3 essential fatty acids are imperative to a long list of biological functions, but cannot be manufactured by the body and therefore must be obtained from the diet.
Clinical studies have shown that these "healthy" unsaturated fats can be very helpful in supporting cardiovascular health, neurological function, combating depression, promoting healthy skin, cancer treatment and a long list of others. Fish oil and flax are excellent sources. Look for a formula high in EPA and DHA.
4. Vitamin C:
As the first orally administered dietary supplement ever introduced, Ascorbic acid (vitamin C) remains one of the most frequently used supplements worldwide, even among the casually health-conscious.
A powerful antioxidant, C supports the immune system by quenching oxidation, wiping out free radicals, and protecting cells. One of its most unique attributes is that it helps the body recycle other antioxidants, and has a strong synergism with vitamin E, alpha lipoic acid and beta carotene.
5. L-Carnitine:
Users often refer to this amino-like substance as a powerful fat burning, muscle sparing, energy producing, lactic acid fighting miracle supplement. In fact, L-carnitine is actually one of the most researched dietary supplements on the market today.
All athletes face one commone obstacle... the wall. Well read on to find out about a great supplement to help with your energy needs.
Biologically, it works by assisting the body in shuttling fat into the cell's mitochondria where it can be immediately used for energy production. Some research suggests that it helps the body recover faster after workouts. Supplementation is especially important for vegetarians, and L-carnitine is typically obtained from meat and certain dairy products.
6. Milk Thistle:
When it comes to abusing under-appreciated organs, no one has it as bad as the liver. This metabolic filter ultimately decides what should be done with everything we consume - a 24 hour a day job that most of us give little or no thought to. Not smart.
Because like any filter, the more junk you throw in, the more clogged it becomes. This can make it exhausting for the liver to eliminate toxins, utilize nutrients and metabolize food.
Milk thistle (silymarin) increases the production of bile, the digestive juice responsible for cleansing the liver, healing damaged cells and promoting overall digestive efficacy. It is inexpensive, side-effect free and vital to overall wellness.
7. CoQ10:
This vitamin-like compound is present in every cell in the human body, and especially abundant in high-energy cells similar to those in the heart. More importantly, without it, the body simply wouldn't be able to produce enough energy to fuel the heart's ability to beat 100,000 times per day.
Yes, it's that important. As an antioxidant, CoQ10 works at the cellular level to eliminate harmful free radicals, lower bad (LDL) cholesterol levels and support normal mitochondrial activity. And while it seems to work very well for many people, it can be quite expensive.
A month's supply (100-250 mg) can cost as much as $50. Start with a low dose and increase as needed. Studies have shown that CoQ10 is considered very safe at doses up to 400 mg/day. Your body will begin thanking you almost immediately.
Source: Bodybuilding.com
june 10, 2010 09:18am
RIPPED STACK
Bodybuilding is about mass, but it’s not all about mass. You need to keep your bodyfat low to show off your hard-earned mass. Knowing how to stack effective fat burners to get the most burn for your buck is critical for staying big and lean. Stacking these three fat-torching supplements will keep the fat off and the muscle on.
EVODIAMINE
This extract from the Evodia rutaecarpa fruit works to burn body fat through a number of mechanisms. First, it stimulates specific receptors in the central nervous system that boost metabolic rate. Brand new research from Chubu University (Kasugai, Japan) shows that evodiamine can prevent fat gain in rats by enhancing uncoupling proteins, which work to maintain an elevated metabolism. Second, evodiamine reduces hunger and slows digestion, which keeps you feeling fuller longer and leads to a slow, even release of glucose into the bloodstream. This helps to prevent insulin spikes, which can bump up fat storage.
GREEN TEA
One of the hottest fat-burning supplements on the market today because research confirms that it is very effective for boosting metabolic rate and, therefore, fat loss. The active ingredients in green tea are the polyphenols known as cate-chins, which have antioxidant as well as fat-burning effects. The main cat-echin that helps green tea burn fat is epigallocatechin gallate. This cate-chin inhibits the enzyme that breaks down norepinephrine. This neurohormone is involved in regulating metabolic rate and fat burning.
CAFFEINE
World’s most popular drug is not just a morning eye opener, it’s also an effective fat burner. The main way that caffeine boosts fat loss is by binding to fat cells, which in turn, enhances the removal of fat and inhibits the storage of fat. In other words, caffeine helps to get more fat out of fat cells and into circulation, where it can travel to tissues, such as muscle cells, to be burned for fuel.
How To Stack:
Green tea extract and caffeine are readily available as supplements; evodiamine is another matter. The good news is that numerous fat-burner supplements stack the three. Look for one that supplies about 30-50 mg of evodiamine, 250-500 mg of green tea extract standardized for EGCG and 100-400 mg of caffeine per dose. Take it two or three times per day before meals, such as in the morning and early afternoon. One dose should be taken within an hour of workouts, as long as your training sessions aren’t too close to bedtime.
SUPPLEMENT DOSE
Evodiamine 30-50 mg
Green tea extract 250-500 mg
Caffeine 100-400 mg
Source: FlexOnline.com
may 19, 2010 08:46am
So the other day, ex-pro bodybuilder, Kevin Levrone came out with his own line of a pre-workout bodybuilding supplement called: Levrone Formula!
Congrats to Kevin on this accomplishment as well as reaching that lean mean 220 lbs from his grueling workouts the past few months.
I know I'm excited as ever to try out the Levrone Formula and let it help me reach my limits in the gym and working out.
Check out the ingredients on this bad boy muscle building product from the one and only Kevin Levrone.
With the ingredients you see exactly what you get and how much.
- No proprietary blends, patents or gimmicks. No artificial colors, flavors or sweeteners.
- Provides tremendous muscle pump, energy and rapid muscle growth with a powerful dosage of Arginine AKG and Citrulline Malate.
- Bringing energy directly to the muscles with a blend of Peak ATP® and NADH.
- L-Tyrosine and Yerba Mate enhance mental focus and energy with no jitters or energy crash.
- We added Magnesium and Potassium Aspartate to reduce lactic acid buildup.
- A blast of niacin provides warm sensation and increased vascularity.
Levrone Formula stands alone. I looked everywhere for a product that met my standards and displayed its ingredients openly, with no proprietary blends - so I could be assured I was getting the active ingredients I needed, without fillers.
Nothing like that existed, so I had to create it. It's about time somebody stepped up to make something like this available and I thank the community at LevroneReport.com for fueling my fire. Levrone Formula WORKS, it's the real deal. Try it and let me know what's up.
Levrone Formula
may 17, 2010 09:20pm
So most of us lift heavy to get bigger and increase strength. However, when you bring your reps up to 15-20 per set, you'll maximize blood flow to your muscles thus leading to a fuller, more pumped up feel in the specific muscle area. Not to say stop your heavy, lower rep lifting, but try the 15-20 rep range every couple few weeks and then alternate back.
While increasing your water intake and adding some nitric oxide (NO) to your supplementation, you'll be sure to feel the muscle pump you've been wanting as well as increasing your heart rate for a longer period of time and leading to increased fat burning effects for your body.
Get Pumped, Get Ripped!
may 06, 2010 08:47am
Some people get confused when trying to figure out what foods to eat when their goal is to gain lean muscle mass. Well if that's you, you're in luck... now those foods are right here for you coming straight from a personal trainers mouth.
Timing is very important too when your goal is to gain lean muscle mass or to simply gain more mass in general. If your goal is to lean up, then make sure to drop your carbohydrate intake after 6 pm. Before bed, be sure to have a protein shake to keep your muscles in repair mode during the night. Cottage Cheese is a great protein power pack for pre-sleep as well. Your mornings should consist of your complex carbohydrates the most, which can consist of oatmeal, whole grain toast (we recommend www.NutriBreads.com) due to the high protein in the bread as well. The largest calorie intake should come right after your weight training session. The reason being is that your body has taken some damage (good damage that is) and in order for your muscles to recover and your blood sugar levels to spike up to normal range, the carbs and protein are needed. When you eat/drink carbohydrates, your insulin levels spike which can lead to anabolism (muscle growth), which is a good thing, because after all, when your weight training your goal is to build lean muscle mass. Some good post workout foods and supplements are Vitargo (fast acting carbohydrate), Real Mass from Gaspari Nutrition (our favorite brand right now), MyoFusion Protein from Gaspari Nutrition and Super-Pump 250 from Gaspari Nutrition as well!
Hopefully the following list of foods and supplements will take you to the next level towards your fitness goals.
The Top 10 Bodybuilding foods & Supplements:
1) Oatmeal
2) Broccoli
3) Chicken Breast
4) Almonds
5) Protein Powder
6) Cottage Cheese
7) Brown Rice
8) Apples
9) Buffalo Meat
10) Fish (salmon or talapia)
The Top 5 Supplements you should consider:
1) Beta-Alanine
2) Creatine
3) Glutamine
4) CLA (conjugated linoleic acid)
5) Glucosamine
Hope this helps you get started on your way to a lean mean body and healthier lifestyle!
Ryan and the MuscleFire team!
may 03, 2010 08:04am
MuscleFire / clothing co. gives a huge shout out to Axis Labs bodybuilding supplement company for their support of Wounded Warrior Project - Be sure to get huge muscles, get lean and meet your bodybuilding goals with one of the top supplement companies around - Axis Labs !
Looking for a perfect, great tasting pre-workout pump (NO) supplement to get your muscles all smashed up? - Well, look no further than Axis Labs' 'SMASH® Fully Loaded'.
SMASH® Fully Loaded is the most complete pre-workout formula ever designed to help you experience the most intense workouts of your life through increased PUMP, STRENGTH, ENDURANCE, ENERGY and HYDRATION. SMASH® Fully Loaded is a blend of the most effective ingredients designed for bigger, longer more intense workouts by covering all the essentials. SMASH® your way through the gym, onto the playing field or any high intensity activity for explosive workouts that result in explosive gains for your body and muscles.
Learn more at AxisLabs.net
april 24, 2010 08:43am
Because the body is somewhat limited with exercises for training calf muscles, we'll stick with the basics on this and say that the top 3 calf training exercises are as follows:
1) Standing Calf Raise (3 sets of 10-12 reps)
2) Donkey Calf Raise (3 sets of 10-12 reps)
3) Seated Calf Raise (3 sets of 10-12 reps)
Try and focus more on the stretch and the full contraction and extension of the muscle, as opposed to the weight that you're stacking on.
Reps and form are the best way to go to see better muscle growth and an overall better calf muscle!
Rest about 30 seconds in between sets, then start up again!
april 20, 2010 09:10pm
Enhancing your knowledge on fitness and bodybuilding and gaining strength through sports nutrition supplements has never been easier or less expensive at Bodybuilding.com.
When placing an order over $75, you'll get to choose from a selection of awesome items that you get for FREE!
Check it out and remember you can order your MuscleFire gear there as well.
Get there, be strong, save cash!
>>> Muscle gear & supplements at Bodybuilding.com
april 18, 2010 02:40pm
So some of you probably have already checked out ex-pro bodybuilder Kevin Levrone's website/blog.
If you have not, do so now for his crazy lunge routine as well as some other routines as you're sure to have some inspiration to lead you into the gym and make a difference to your body!
Lunges... probably one of the hardest exercises to do, so check Levrone out and do it yourself for some serious gains on your quads.
Hey, thanks to Kevin Levrone for putting my blurb on his 'Buzz' page of the ever so popular
Levrone Report
Tip of the Week:
After your weight training workout (post-workout), your muscles are in HUGE need of some carbohydrates (and protein of course) to replenish and re-fuel your muscles, I recommend 'Vitargo' drink mix from www.genr8speed.com - Vitargo gets into your blood stream even FASTER than your basic Gatorade carbs will.
march 22, 2010 11:04am
L-Glutamine = most abundant amino acid in the muscle. Released from muscle during intense weight training and dieting. This amino acid has great anti-catabolic agent that protect the muscles from the catabolic activities of the hormone cortisol, to help with muscle cell volume, and have immune system enhancing properties but also to help in the following ways:
Regulation of protein synthesis.
Accelerating glycogen synthesis after a workout.
Sparing the use of glycogen in the muscle cell.
Quicker recuperation from your fitness/weight training workouts.
How To Use It:
Due to its anti-catabolic properties and that it boosts glycogen synthesis after a workout, L-glutamine is best taken 20-30 POST-workout with your protein shake.
On days that you don't workout, take it with your last protein shake of the day.
I prefer to remain on the conservative side as far as dosing goes.
3-5 grams of L-glutamine is a proper dosage to start with - as your stomach gets used to it you can increase to 10-15 grams per day.
We recommend starting with a low dose (3 grams/day) in order to assess your tolerance. Then build up to 10-15 grams per day.
By looking at the effects that this supplement can provide you with, along with the fact that these days it can be purchased for a very cheap price, we wonder why more athletes don't use it. This is especially important during dieting, as a way to protect the muscle from being cannibalized by the effects of cortisol.
Bodybuilding.com
march 18, 2010 09:57am
Here's a link to one of the best articles written in a long time!
But Ryan, remember the human body can only digest a certain amount of protein and then it just doesn't work or evaporates or something!
FALSE.FALSE.FALSE!
Everybody is different, whether it's your genetics, your current body-weight, your intensity in the gym as far as how hard you're training, etc.
Check out this awesome article on protein, bodybuilding and nutrition & throw these nutrition myths in the toilet, NOW!
Protein Myths & Nutition!
march 15, 2010 12:55pm
OK everyone, listen up, check out Shaun's 'Stay-Fit Bug' StayFitBug.com site and look at what he's giving out for an extremely low price. Less than $10 for an incredible fitness e-book - that price is roughly 1/3 of what a personal trainer costs, so grab a hold of this book today and learn the best 'Unique Body-weight Exercises'.
march 12, 2010 03:32pm
We all NEED Protein to build some serious muscle and dairy products are great sources of protein. But which types are best for your goals?
Today we'll compare 2 powerful dairy foods!
Yogurt v.s. Cottage Cheese
Yogurt is loaded with calcium, in comparison to cottage cheese, it also has significantly more potassium which helps your post-workout recovery and more carbs than cottage cheese does.
However, cottage cheese starts out like all cheeses do, as a bunch of milk and enzymes, which is where the curdling comes from. Other types cheese gets drained, pressed and aged - cottage cheese is only washed and drained. Most calcium gets washed out, along with most whey protein, yet the casein protein stays together.
WINNER - Cottage Cheese!
One cup (8 ounces) of low-fat cottage cheese has a whopping 28 grams of protein and an 8-ounce container of low-fat "plain" yogurt has just 12 grams of protein.
Unfortunately most of the whey protein is removed. But that's why cottage cheese is a vital source of casein protein - slow-digesting kind protein that will keep catabolism (muscle destruction) at ease during greater periods between meals or overnight. Because of that, we suggest 1 cup of cottage cheese. It's also very high in glutamine, which boosts growth hormone. Eat yogurt before you workout and try 1 scoop of whey protein powder in it to increase the protein to decent levels.
Enjoy your dairy for muscle growth!
march 10, 2010 09:29am
To ensure that the MuscleFire / clothing co. brand gets out there, we've now teamed up with the number one fitness and bodybuilding website in the world...Bodybuilding.com
We've allowed ONLY BB to sell at the lowest prices possible so you can be a part of the strong team at MuscleFire.com
Go feel the burn with some official MuscleFire bodybuilding gear and cool muscle shirts here or visit Bodybuilding.com and see for yourself what building muscles and increasing your fitness is all about!
Bodybuilding.com also offers in depth blogs and fitness tips for building some serious hardcore bodybuilding muscles + you can upload your own photos to "BodySpace" and show your progress and learn new ways to get that lean mean muscle mass youv'e been looking for!
Ryan Lund
Founder/CEO
MuscleFire / clothing co.
march 04, 2010 04:19pm
Unless you just worked out and are needing some serious fast acting carbohydrates and whey protein, leave food shopping for a later time.
There's no doubt you'll lean towards cheating at the grocery store more when you're hungry due to the store layout. Let's face it, the bad stuff is always right in front of our faces - the good stuff is always hard to find or in the cold section.
Besides breads, stick to walking around the edges of the store... we're pretty sure you'll stay leaner if you do so!
Another simple tip is to have your list (preferably already engraved into your head) and walk fast through the store so you don't give yourself the time to look at all the non-nutritional foods laughing in your face.
Get your bodybuilding gear on and get ripped!
march 01, 2010 02:40pm
1. Be a smart consumer and read labels carefully
Fat free products are loaded with sugar. Fat does not make you fat – SUGAR DOES! When grocery shopping, meals should have no more than 400 calories and snacks 150 calories – buy nothing with over 9 grams of sugar.
2. No overcomplicated routines/no overcomplicated diets
They have the highest failure rate because they don’t teach you how to live in the real world. Get back to the basic, common sense principles.
3. Never skip meals
All of my morbidly obese clients have one thing in common – skipping meals. The moment you allow your blood sugar to drop (when you feel hunger pangs) you become a fat storing machine. You must eat small meals or snacks every few hours.
4. Don’t ever juice-blend
Always eat the whole fruit, not just its sugary juices. Juicing takes out the fiber but leaves you with the sugars. However, blending fills you with the whole fruit (fiber) and a lot more nutrients.
5. Sugar is the devil
Sugar throws our body into an immune suppressed, non-working state of chronic fatigue, depression, and hormonal imbalance. It is the leading cause of disease and depression in this country. To break the sugar addiction, get rid of refined sugar (anything that isn’t fruit or veggies) for 5 days in a row, then allow yourself to have one cheat meal on Saturday and one on Sunday. You will have curbed the chemical addiction for sugar and your brain will desire less.
6. Clean House - Remove ALL junk from your kitchen
Stop buying addictive junk foods, then hating yourself for not being able to resist.
7. Deprivation does not work
When starting a diet, for the first two weeks add healthy, nutrient filled foods (low sugar fruit/veggies/lean protein and a multivitamin). Your body will begin to naturally reject sugars and processed foods.
8. Crunches are a waste of time
If you carry weight in your midsection, you will just build muscle under fat – thus making you appear bigger! The only way to get a true 6-pack is to combine a healthy diet with resistance training.
9. Eat the Good, the Bad, then the Ugly
Classify the food on your plate in the following: Good = veggies/fruit/lean meats, Bad = starches/bread, Ugly = dessert/alcohol. Be sure to fill up on the good first.
10. Satisfy oral fixation with herbal teas
Curb late night cravings with your favorite flavored herbal teas. They have anti-oxidants and will satisfy oral fixations.
11. Water helps you lose weight
Three liters per day can burn 50-75 calories and double your energy, as well as clear your skin.
12. Eat natural foods
Research connects food additives that are present in many diet products with increased sugar and carb cravings.
13. Don’t be afraid to lift weights
Cardio is the slowest way to lose weight. It’s all about resistance training. This will burn more calories faster, and also add much needed muscle to speed up metabolism. Concentrate working out on the bigger muscle groups like the chest, back, gluteus, hamstrings, and quadriceps.
14. ONLY do intensity cardio
Forget about the heart rate monitor. Unless you have a heart condition, your cardio should be intense enough to feel your muscles burning. Raise ramp to maximum uphill and slow walk (almost a lunge) for 2 minutes. Then lower the ramp and run for 2 minutes. Take 1 minute to bring your heart rate down and then start over. Repeat 4 more times (equals a 20 minute session). It’s less boring too!
Jackie Warner / personal trainer
february 26, 2010 06:07pm
SHOCK WEEK • Chest
February 25th, 2010
This week we’re shocking the muscles so hang on tight. I need to shake things up if I’m going to reach my goal by April, so it’s time for some shock treatment to get my muscles to respond differently after doing the same workouts for months.
In life, just like in training, change and growth can come from sudden, bold ACTION in a new direction. Something to upset the balance of those same old moves and get us on the path to new growth.
Do it right and you’ll feel your body on high alert, your heart rate will be higher than usual. You’ll reach new levels of focus and intensity as you battle to control the foreign moves, and the novelty of the new challenges will add exhilaration to your routine.
That’s what’s needed right now. More effort, more challenge, more exhilaration and drive. Because come April, the shirt comes off. That’s our target month to see what’s up with me AND with you.
Shock treatment is always part of the process in the life of a champion on an endless transformation. Change it up with me this week, and let me know how it’s going for you. We’re a team, so let’s keep communicating and sharing the wisdom.
Thanks to Kevin Levrone for sport'n a "Dominate the Weight" muscle shirt from MuscleFire / clothing co.
LevroneReport.com
february 19, 2010 09:44am
A few months back, I was over in a forum discussing what everyone’s pain points were. I have my own pain points too (Building leg muscles, Maintaining muscle mass in my arms), but there were a few people that I got talking too that just couldn’t manage to increase the size of there chest muscles. Every solution i threw at them they seemed to have tried, and i couldn’t figure out what to recommend without getting to know there past a little better (Or meeting them in person).
I always have been known for one to try and find new ways of doing things, and that’s probably one reason I’m always enthusiastic to share the new things I learn with YOU. The Stayfitbuggers – Innovative and new ways to build muscle.
Anyhow, since then I have played around with a few chest exercises which I know everyone who builds muscles with weights will be performing. All this testing, playing around and analyzing has lead me to find ways that can help you spark muscle growth in your chest muscles.
How do I know these work?
Because they have been working for me!
But Shaun, you said to never follow the leader!
Correct! What you need to do is try these small tweaks to these already popular exercises and if what i have instructed doesn’t work for you, just give them a further tweak.
It could be anything from:
- The number of reps you perform
- Adding more resistance to a dipping belt
- More explosive exercise technique
Or other things:
All of us have to find our own ‘map’ and way of doing things when it comes to building muscle, busting through plateaus and living a happy bodybuilding life. But hopefully guidance from individuals like myself will help give you a good kick start and great get-up-and-go motivation in those times of need.
Enough of my blabber. Check the tweaks...
Dumbbell Bench Press:
The Tweak >>>
Start with your palms facing each other in the bottom position and your elbows tucked to your sides.
As you push the weights up, rotate your wrists so that your palms face forward in the top position.
The Result >>>
The twisting motion activates the fibers in all of the areas of your chest.
Dips:
The Tweak >>>
Move your hands out wider so you get a deeper stretch in your pecs when you lower your body.
Look for V shaped Dip bars rather than parallel ones. Doing so will give you much better results.
The Result >>>
A wider grip position makes for a more challenging exercise and helps you recruit even more muscle fibers in your chest.
Dumbbell Fly:
The Tweak >>>
1. Try doing these by placing a towel on the floor.
2. Fold the towel in half and place one palm on each end of it and get into push-up position with your knees on the floor.
3. Move your arms apart as in a normal fly and lower your chest toward the floor.
The Result >>>
A much more challenging exercise that will work your pecs, back, and core.
Source: Shaun from Stay-Fit Bug
