10 exercises to unleash your muscles

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AddingMuscleMass.com – Learn how to build lean muscle the right way.

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10 Exercises to Unleash Your Muscles

Gain Lean Muscle Mass in No Time!

A lean body looks good. The body is firm and the muscles are well developed.

The abs are chiseled, and the shoulders are round. The chest is wide, the

shoulders are broad, the hard-earned quad muscles are strong – your fellow

bodybuilders give you a nod on the work of art you have perfected through the

years, and the women by the sides give you those stares that only real men can

get.

A person with a lean body is confident. The lean body not only looks cool, but is

associated will sweeping the opposite sex off their feet – or so they say.

Being lean and fit normally means being very healthy. Being healthy means you a

more protected from deadly diseases like cancer and heart disease, much more so

than people who are overweight or obese.

So are you someone with a lean body? If you are then perhaps you know the

feeling shared by many bodybuilders – their confidence and their appeal.

The current state of health you are in now also gives you the energy to carry out

your day-to-day tasks with fervor, and gives you the liveliness to meet life head

on together with your family and friends.

However, if you don’t have that lean and muscular body you want yet, then

maybe you need to know some tips on how to get there a little faster than your

pace now.




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We at AddingMuscleMass.com aim to help people get the body we want, so watch

out for our reports and books like this one. In this report we provide some

valuable ideas that will help you in your quest for that sculpted body.

General Guidelines

Before starting any new exercise routine or diet you must ensure that you:

1. Refer to your doctor any exercise, diet & supplementation you would like

to use.

2. Always follow your doctor’s recommendations.

3. Ask for the guidance of a professional trainer to teach you the techniques

for the proper execution of exercises. Ask advice on the appropriate load

you should be lifting for your current level of conditioning.




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Eating and Supplementation for a Lean Body

The Diet for You

There are many diet fads around. They come and go. And some emerge back

with a new name, but basically of the same concept than the previous one, and if

there should be some difference, it would only be a minor variation.

All the many diets out there claim to be the best, but you must understand that

there is no one size that fits all. What may have worked for one, may not work for

you. So for you, it would be an ongoing experiment, and would require that you

try out variations to uncover what diet suits you best.

I normally suggest a diet consisting of high protein, moderate carbohydrates, and

less fat. You need more protein so that you can build muscles effectively, enough

carbohydrates to give you energy, and some fats for healthy hair, nails,

hormones, etc.

Supplementation for Bodybuilders

Amino acids, plus multi-vitamins and minerals will help and this is really all you

need. Being a bodybuilder creates a lot more demand from your body for more

nutrients – especially to aid for quicker recuperation. It will also give you more

energy for your workouts.

Protein powders will be good for supplementing your daily protein intake from

food. These powders contain high quality proteins that are easily made use of by

the body to build muscles. These protein powders have also been enriched with

multivitamins, specifically designed for bodybuilders like you.




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Small Servings of Meals 4 to 5 times a Day It would be very beneficial to break down your meals in small servings, 4 to 5

times in a day. This ensures your body will not be over-eating, and at the same

time your muscles will be constantly fed with the necessary nutrients to make

them grow.

Your body will be better able to process the foods that you eat if you do so in

small servings. Eating this way can also increase your body’s metabolism, whichincreases the amount of calories you burn during the day (even when you are

asleep).




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10 Exercises to Sculpt Your Body

For Your Shoulders

Front Shoulder Press - This is considered to be the granddaddy of shoulder

exercises.

You can do it standing or seated, but a

seated position is preferred for a

stricter movement. You can use either

dumbbells or a barbell.

Execution (using dumbbells):

1. Sit firmly on an exercise bench

and keep your back straight at

all times.

2. Grasp the dumbbells using an

overhand grip and hold them at

your shoulder level with your

thumbs pointing behind you.

3. Inhale and extend the arms vertically while rotating 90 degrees at the

wrist. At the top position the thumbs will be facing each other.

4. Lower the dumbbells back to the start position and exhale.




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For Your Triceps

Seated Triceps Press - This will target all three triceps heads.

Execution:

1. In a seating position, grasp the

barbell using an overhand grip,and hands closer.

2. Bring the barbell overhead.

3. Lower the weight down in an

arc behind the head until the

triceps are stretched.

4. Then, using your triceps, bring

the barbell back to full

extension.

Tip: Instead of a barbell I sometimes use a single dumbbell using the palms of

my hand to hold the end of dumbbell (rather than the bar).




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For Your Chest Barbell Incline Bench Press - This will develop the mass and strength of your

pectoral muscles.

Execution:

1. Lie on your back on an incline exercise bench.

2. Grasp the barbell with a medium-wide grip and lift it off the rack.

3. Hold it straight up, and then inhale before lowering the barbell down to

the upper chest.

4. Pause for a moment, and then press it back up again. Make sure you don’t

drift too far forward. Exhale at the end of the movement.

Tip: Ensure the bench is angled at a 45-60 degree incline.




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For Your Abs

Crunches - This will target the lower and upper abdominals.

Execution:

1. Lie with your back on the floor with your legs resting on a bench.

2. Your legs should be together, with your arms behind your heads.

3. Inhale and lift your shoulders off the floor, bringing your head towards

your knees into the “crunching” position.

4. Exhale at the end of the movement as you return the starting position.

Tip: To perform a more intense version of crunches, bring the right elbow to the

left knee and then left elbow to the right knee on each alternate crunch rep.




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For Your Back

Seated Cable Rows - This exercise will develop the thickness of the back. It

will also work your lower lats.

Execution:

1. Hold the handles firmly, with your knees slightly bent and with your feet

braced on the crossbar.

2. Extend your arms and slightly bend forward. With this beginning

position, inhale and pull the handles back toward your abdomen using the

muscles of your back. Feel your back arch and your chest sticking out.

3. You should find yourself sitting upright as the handles are touching your

abdomen.

4. Exhale and release the handles back in a controlled manner to the original

position.

Tip: Avoid back injuries by never rounding the back when performing this

exercise.




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Bent Rows - This is one of the best all-round back development exercise, that

also works the deltoids and forearms.

Execution:

1. With your legs slightly apart,

hold the bar with an overhand

grip slightly wider than

shoulder width apart.

2. With the back straight and arms

outstretched, bend forward at

the waist 45 degrees so that the

barbell is at knee level.

3. Inhale and pull the barbell up

towards the chest.

4. Exhale and return the barbell

back to the starting position in

a controlled manner.

Tip: To prevent injury you must never round your back during this exercise.




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For Your Thighs

Squats - This exercise will develop your legs, especially the thighs. All four

heads of the quadriceps will be targeted. This exercise is the best all-round

bodybuilding movement as it affects nearly the entire muscular system!

Execution:

1. Step under the barbell (placed

on a rack), making sure that itrests evenly across the back of

your shoulders.

2. Hold on to the barbell to

balance it, and then raise it up

to lift it off the rack and then

step backwards.

3. While keeping your head up

and your back straight, inhale

deeply and bend your knees,

lowering down until your thighs are parallel to the floor.

4. From this position, straighten your knees back up to the starting position

and exhale at the end of the movement.

Tip: This is also one of the best exercises for shaping the buttocks.




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For Your Hamstrings

Lying Leg Curls - This exercise will develop the hamstrings.

Execution:

1. Lie facing down on the leg curl machine. Hold on to the handles of the

bench. Hook your heels under the lever mechanism of the exercise

equipment. Your legs should be straight.

2. Inhale and curl your legs up until the leg biceps are fully contracted.

3. Slowly lower the weight back to the initial position and exhale at the end of

the movement.




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For Your Calves Standing Calf Raises - This exercise will affect the overall mass of the calves.

Execution:

1. Stand with your toes on the block of the standing

calf raise exercise equipment, and with your heels

out.

2. Settle your shoulders under the pads and then

straighten your legs, lifting the weight.

3. Lower your heels toward the floor with knees

slightly bent throughout the movement.

4. From the bottom point, raise your toes up and

then back down.




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Valuable Bodybuilding Tips

Improving Your Exercise Program

To succeed in your quest to build lean muscle and improve muscle definition you

must make continuous improvements to your exercise program:

Initial stage - Concentrate on proper execution; intensify exercises by

increasing the load. You will want to gain muscle mass and density first, before

you can improve muscle definition and separation.

Next stage - Intensify your exercises by increasing the number of repetitions per

set with moderate load. Assuming you already have already added muscle mass,

these high-repetition exercises will give you the muscle definition you aspire for.

Succeeding stage (Advanced Stage) – Introduce additional means of

intensifying your workouts, such as circuit training, super-sets, flushing method,

stripping method, forced negatives, and so on.

Frequency of exercise – Workout with weights 3 to 4 times a week at one

hour to 1.5 hours at most. Beginners should keep workouts to 1 hour maximum.

Introduce Aerobic Exercises to Increase Muscle Definition

The less body fat you have, the more evident your muscles will be. You will have

more definition and more separation between muscles. With less fat, your hard

work in the gym and strict diet will show.




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Proper absorption of nutrients in the system

With detoxification and a clean system, the body will be able to absorb better the

nutrients from the foods that you take. Nutrients that would have otherwise gone

to waste will now be made good use of, by your body.

Detox for the bodybuilder

What this means for the serious bodybuilder and health buff, is thatdetoxification will result in the efficient functioning of the body and the reduced

risk of illness.

Sculpting Your Body - Get into Your Best Shape

You need the discipline and the dedication to really reach your bodybuilding goal.

If ever should miss a workout session, just make sure you go to the gym on the

next scheduled date.

It’s the same when you’ve binged on one particular food, just make sure you eat

right the next time.

Don’t let your mistakes and failures get the best of you. The power is inside you –

you have the power to make things right – there is always a next time. The

bottom line is to get back on track even if at times when you lose your way – even

in life this holds true, and so with your bodybuilding pursuit.




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Bodybuilding is a process - you will definitely reach milestones along the way,

and at each level one usually aims for more – more proportion and symmetry,

bigger biceps, chiseled abs, massive chest, V-tapered torso, etc.

It is best to enjoy your quest towards a healthier and muscular body – don’t be

too hard on yourself, but reward yourself every once in a while for sticking to

your strict exercise regimen. Eat right, sleep well, live clean and get a sculpted

body. Unleash your muscles, and then you can walk like real men do.

10 exercises to unleash your muscles

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