Train Larger Before Smaller

Do not train triceps or delts ( shoulders) before chest, biceps before back, or forearms before any upper bodypart.

You see, if you exaust a smaller muscle group before blasting a larger muscle, you will not have the same strength for the latter group.

However, there are exceptions. Lets say you have a weak tricep muscle, and your chest is a strong point in your musculature, you could actually train your triceps first to emphasize priority on your weak parts. 

Whenever you decide to work on triceps first, however, don`t do bench presses or dips. There is another exception due to the way this muscle is built and can be reversed: the hamstring before the quadriceps. 

The hamstrings are a large muscle group and can absorb the punishment before a quad workout, and also can help to bring balance in cases where the quads are not paired with the hamstring. Also, if noticed, whenever there is a quad workout, especially a heavy duty one with much compound lifts like squats and leg presses, it stresses the hamstring as well. 

So if you work on the leg curls first, you will give an extra work during the lifts for the quads, thus improving if it is also a weak point. 

Questions, comments, POST THEM DUDE!
Till next time,

https://linktr.ee/RamboBodyFitness

Weight Training for Women

Ladies who are concerned about and intimidated by weight training often bombard me with the following questions:

Will weight training make me big and bulky?


NO. I mean, if you don`t want it to! Remember, there are females that pursue bodybuilding as a carreer, so you know that they do want to get big. However, weight training can be done in many ways.

Different results can be attained by lifting varied amounts of weight for different numbers of repetitions. Properly done, weight training can result in the tone and tight physique that so many women strive to attain.

Squats

How do I know if I am performing the exercise correctly?


There are many valuable resources that can be tapped into to learn proper form in weight training. Check in your gym and find out what they offer in the area of personal training. Some offer one on one training sessions and even those that don`t, often have certified trainers on staff to answer questions and check your form. 

There are also many books and websites (like this one) that offer examples and detailed descriptions of exercises.You may even take it a step further and get certified as a personal fitness trainer yourself! It is priceless knowledge that you can use for your own personal gain and share with others that also need guidance! Wherever you go for guidance on form and safety, in any exercise program, please make sure that they are educated, experienced, and certified in the field.

How do I know how much weight to use?


There are a lot of factors to consider when determining the amount of weight to lift. It is important, before starting any new training program, to consult with your physician. After clearance has been given, there are some basic guidelines to follow. To achieve a tighter and more tone body, lift a lighter weight for more repetitions. A weight that you can lift for about 15 reps per set is a good start.

However, if you are striving for increased muscle size, you need to lift heavier weights for less repetitions. A weight you can lift for about 6 to 8 reps is a good range, in that case. Actual amounts of weight will vary person to person.




Will weight training aid in weight loss?


Yes! Most importantly, it will aid in FAT LOSS! Weight training is a crucial part of healthy weight loss. The magic combination of weight training, cardiovascular exercise, proper diet, and supplementation adds up to a healthy, tone, and tight body. The absence of any of these elements will drastically hinder your progress. If weight training is eliminated from the equation, it can result in the loss of muscle instead of fat!

Are there any exercises that I should avoid because I am female?


No! There are no exercises that should be avoided solely due to gender! However, the first concern, for either gender, is safety! Medical conditions, hereditary conditions, and personal capabilities should all be taken into consideration when choosing exercises. The golden rule is if you are performing an exercise and start to experience pain, aside from normal training burn, stop immediately! Working through the pain can result in serious injury.


So, if you are not sure how to lift weights, or what effects it will have, I hope that this helped that certain uncomfortability about weight training. Remember, with the proper program, you can achieve physique changes that you never dreamed possible! Best of luck!

Till next time,

Leg Training: A MUST DO.

A while ago while I was literally blasting the crap out of my legs, some guy walks up to me and asked why do I train legs and why so heavy?

Before I answered his stupid question, I took a glance at his legs and could not help but notice this guy needed serious help. No wonder he`s making  dumb-ass questions like that.

So, before I answered, I asked him what was it that he wanted to achieve by working out? What was his goal?

Nobody would believe me, but he actually wants to be a freakin bodybuilder. So this is the part where I explode.

So I asked him,"You wanna be a bodybuilder, but you don`t work on your legs?" WTF!

Dude! You CANNOT get on a stage looking like Tweety. Looking like some greek mithology freak like half cow half chicken. Simply put, you gotta have some wheels if you wanna bodybuild.

I`m retired from competition, but I still work with the same intensity, every body part there is to be worked on.

So he says, "I hate squats. I`m lazy when it comes to leg workouts". So I said, "Forget about bodybuilding then, cause you`re not gonna win any show with those legs."

Where in the world do these guys come from? Do they EVER read a bodybuilding mag? Have they ever SEEN a bodybuilding contest? 

Luis Hernandez 1995

A bodybuilder with no legs is like having rice without beans. It`s like the cake with no icing. It`s insane.

So, I finally answered his stupid question, and told him that even though I`m retired from the stage, I still hit it heavy and hard because simply put, I do not want to look like him.

After our brief conversation, he was like stunned by what I responded. The next day, I walked into the gym and to my surprise, there he was, waiting for me, to get some advice and to start a leg routine. 

Sometimes you just gotta be harsh to get the message through, and motivate someone to work for what they want.

The plain truth.

Next time,

https://linktr.ee/RamboBodyFitness