Correct Dead Lift Form for tall athletes

PUSH UPS FOR SKINNY GUYS - YouTube

Uploaded on 17 Oct 2011

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INFORMATION ABOUT CLIP :

I used less weight in this video because i did not want to do 6-7-8 push ups.But when i do them i put more weight.
It feals like your lifting 100 kg on bench press.Try it...

Uploaded on 19 Jun 2010

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INFORMATION ABOUT CLIP :
Don't do pyramid If your skinny .At the time I was doing pyramid every 2 or 3 days and for that reason i was very skinny.
Pyramid require lot of stress and energy as you run marathon.
I don't recommended it for skinny guys.
Check my new video about push-ups, of which I gained weight.
It can help you a lot. Clip name is '' PUSH UPS FOR SKINNY PEOPLE''

NOW,HOW TO DO PYRAMID ?
1-2-3-4-5-6-7-8-9-10-11-10-9-8-7-6-5-4-3­-2-1
I AM DOING PUSH UPS SINCE I WAS 11 ...AND BELIEVE ME THIS IS THE HARDEST VARIATION. TRY IT , YOU WILL SEE ...

MANY OF YOU ASKED ME WHAT TRAINING DO I DO, AND DO I USE ANY CHEMISTRY ?

I DONT USE ANY CHEMESTRY ! I EAT HEALTY FOOD , I DONT SMOKE , I DONT DRINK ALCOHOL -
BASICLY I LIVE HEALTY LIFE,AND IF YOU LIVE LIKE THAT IT'S NOT TO HARD TO DO EXERCICES !

I TRAIN 3-4 TIMES A WEEK !
MY TRAINING IS ABOUT 90 MINUTES LONG ! I DO PULL UPS , PUSH UPS,
AB EXERCISES AND I RUN ! SOMETIMES I USE SMALL SET OF WEIGHTS !

PS I NEVER WENT TO GYM !
YOU DONT NEED GYM ! IT"S JUST EXCUSE !
IF YOU WANT TO LOOK GOOD , FEEL GOOD AND TO BE STRONG , ONLY THING YOU NEED IS GOOD WILL !

KEEP TRAINING :)
REGARDS NIXA

Exercise for Your Body Type I Find Out Your Body Type - YouTube

How to Develop Six Pack Abs

How to Develop Six Pack Abs

First of all, crunches, sit-ups, etc. are ineffective for developing 6-pack abs.

So why do people insist on doing hundreds of them? Because some very effective marketers have implanted this idea in their heads in the hopes of selling them useless ab exercise products.

So why don't crunches, sit-ups, etc. help you develop six-pack abs? First we have to understand exactly what a six-pack ab is.

The muscle that makes up the abs is the rectus abdominis. And it responds to exercise the same as the other skeletal muscles. I repeat, the ab muscles respond to exercise the same as the other skeletal muscles! 

To increase the size of the muscle fiber and make them stronger, do an exercise that you can do no more than 12 reps of before failure. This is a good general rule for ALL skeletal muscles.
To do sarcoplasmic development (i.e. make them larger for bodybuilding), do an exercise that you can do at least 8 of and no more than 15 reps before failure.

Me at 7%
Body Fat

The one big (and important) difference about abs is that for most people they are covered by a thicker layer of body fat than must other muscles. Therefore, in order to see them (no matter how developed they are), you must get your body fat down. For most men with typical fat distribution, at about 10% body fat, you will start to see a "4-pack." At 8% body fat, you will see a full "6-pack." Below that, the definition starts becoming really defined.

The picture of me on my website is at about 7% body fat.

So why is doing hundreds of crunches, sit-ups, etc. basically worthless for developing 6-pack abs?

• You can not "spot reduce" body fat (except by surgery). The myth is that if exercise your abs, you will reduce fat directly from around your abs. This simply IS NOT TRUE. Your body removes fat according to a predetermined pattern that is based on genetics, age, and health. Unfortunately, the abs are usually one of the last places that the body removes fat from. Doing crunches and situps does NOT remove fat from the midsection any more than other exercises.
  
• Abs are a relatively small muscle group, exercising them burns much fewer calories than exercising the legs (a large muscle group) making ab exercises ineffective for removing belly fat (or any fat for that matter). The fastest way to exercise away fat from your midsection is by exercising the large muscles groups (i.e. the legs). This means doing exercises such as cycling, running, squats, steppers, etc.
  
• Doing an exercise that you can do more than 15 reps of won't stimulate a muscle to grow larger. And I repeat, because this is important, the abdominal muscles respond to exercise the same way other skeletal muscles respond! For the same reason that doing 20 or more reps with bicep curls won't make your biceps any bigger, it also won't make you ab muscles bigger! Remember, the abs are muscles just like other muscles.

Doing ab specific exercises is not necessarily bad, but you must do them in a way that accomplishes something useful. And about the only thing useful that you can accomplish with an ab specific exercise is to make the muscle bigger - and how do you make a muscle bigger? Do an exercise that you can do no more than 15 of before failure. So if you can only do 15 or less crunches before tiring out, then that's okay. Otherwise, they are not doing much to develop your abs.

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click to enlarge

Study Finds Squats and Deadlifts Are Better at Developing Abdominals A study published in the January 2008 issue of the "Journal of Strength and Conditioning Research" found that the squat and deadlift activated more core muscle than fitness ball abdominal exercises.  While there are exceptions, in general, fitness ball exercises and balance pad exercises don't stress the ab muscles enough to stimulate muscle growth.

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So What's The Best Ab Exercise?

To have 6-pack abs you must do two things: Develop your abs and more importantly, lower your body fat. So what's the best ab exercise? Probably a food journal and cardio exercises such as cycling and running. But seriously, to actually develop the ab muscles, forget fitness balls and balance pads and stick with the real core exercises such as squats and deadlifts. Squats and deadlifts (when done without a belt) require great core and abdominal strength and really work the abs.

The abdominals work in concert with the back muscles to hold the spine erect during exercises such as deadlifts and squats.

In fact, for most people, the limiting factor in how much they can deadlift is their core/ab strength. Watch someone bend over and pick up 400 pounds and tell me they don't have core muscle. It's their core and abdominal strength that allows them to transfer the power from their legs to the arms and holds their back erect during the lift.

The transfer of power from the legs to the arms is what core strength is all about. And of course a key component of the core muscles are the abs. If you want to develop your ab muscles, do dead lifts, squats, and dumbbell rows. If you want your ab muscles to be visible, lower your body fat.
 

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Summary

• The abs aren't magic special muscle, they're muscles just like your biceps. To make them grow, follow the same rules for training as you would your biceps. Low reps, heavy weights.
  
• Doing high rep ab exercises does little to strengthen your abs or make them larger.
  
• To see your abs, you must reduce your body fat. Diet and exercise are the best way to reduce body fat. To burn the most calories per hour, you must exercise your large muscle groups, such as legs.
  
• Doing high rep ab exercises burns very few calories, and therefore, will do little to reduce body fat.

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References:

Squats and Deadlifts are regarded as the Best Ab Exercises for
overall abdominal development for Six Pack Abs.
http://www.body2shape.com/Best-Ab-Exercises.html

When you are lifting heavy during your squats, lunges, deadlifts, and the bench
press, you will be using the ab muscles to a great degree
http://www.hulsestrength.com/ripped-abs-ripped-abs/

Deadlift heavily taxes the abdominals and obliques
http://ezinearticles.com/?Five-Reasons-Why-You-Should-Deadlift&id=2398753

How to get Cut and Jacked (forget sit-ups) - from RawBrahs

Biceps Potential for Building Mass - Distance Between Elbow and Edge of Contracted Biceps.| Critical MAS

Biceps Potential for Building Mass - Distance Between Elbow and Edge of Contracted Biceps.| Critical MAS

Mar 24th, 2012 by MAS. 

Exactly 5 years ago I posted my thoughts on Fitness Role Models. My understanding of fitness has changed a lot since then. In that post, I listed a few guidelines to pick a realistic fitness role model.

1: Same Sex This should be obvious.
2: Same Height Visit CelebHeights.com or Yahoo! Sports for this data.
3: Similar Age The photos should be within a decade of your current age.
4: Body Type Are you lanky (ectomorph) or stocky (endomorph)? Pick appropriately.

I made an error on #4. I divided the world into 3 somatypes and in reality it is more complicated than that. Last year I learned that the muscular potential of ectomorphs has extreme variance. In the book The New High Intensity Training by Ellington Darden Ph.D., I came face to face with two formulas that had escaped me in my many years of training and researching fitness. Darden has worked with thousands of individuals engaged in strength training and has collected lots of data. Here are his 2 muscular potential charts.

 

After reading those charts, I put down the book, took my measurements and discovered with no surprise that my muscular potential was “very minimal”. Then I thought about all my ectomorph role models and went on an image search. Sure enough in every case that I could find where an ectomorph went from scrawny to brawny, they had tighter spacing on their bicep edge.

Seems my realistic role models weren’t realistic at all. I spent over a decade slamming the weights trying to bulk up. Although I gained some muscle, I also gained fat and was frequently sore or injured from pushing my physique further than it wanted to go. I had painkillers, X-Rays,cortisone shots and even a surgery. I wasted thousands on supplements, protein powder and energy bars. All in the quest to gain more muscle.

These days I have no fitness role models. Once I dropped the excess weight and inflammation, I was happy with my results.


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http://forums.johnstonefitness.com/archive/index.php/t-10973.html

EVALUATING YOUR BICEPS POTENTIAL


Let's begin with the biceps. Take off your shirt and bit a double-biceps pose in front of a mirror. Look closely at the inside elbow area of both arms. Now, pronate (turn your hands away from your head) and supinate (turn your hands toward your head) your hands. Notice that when you supinate your hands, your biceps get more peaked. That's because the primary function of your biceps
is supination of the hand.

Go back to the double-biceps pose with your hands fully supinated. The bend in your arms, or the angle between the bones in your upper arms and forearms should he 90 degrees. Look at the gap between your contracted biceps and elbow. How wide is the gap?

Before you measure it, relax your arms for a few minutes and while you're relaxing, do the following. Take your right hand and place your fingers and thumb across the crook of your left elbow. You should he able to feel the large tendon of the biceps as it crosses the front of the elbow joint and inserts into the radius bone of the forearm. In fact, as you gently contract your left biceps, dig your tips into the elbow gap and get a good feel of the cable-like tendon. Follow the tendon up the arm until you feel where it connects to your biceps. It's the distance between where your biceps meets the tendon and where the tendon crosses the elbow joint that you need to determine.

Hit the double-biceps pose once again. Make sure your hands are fully supinated and that the bend in your arms is 90 degrees. Have a friend measure with a ruler the distance between the inside of your elbow (look for the crease in the skin on the front side of your elbow) and the inside edge of your contracted biceps. BY the way this distance will be the same distance before you ever started training and if you train for many years no matter how much muscle you pack on that distance will never move its genetical determined.

Do it for both yourleft and right arms
.
What do the resulting figures mean?

Although this is certainly not an exact science by any means, my experience leads me to make the following generalizations:

Biceps Potential for Building Mass - Distance Between Elbow and Edge of Contracted Biceps.

Biceps length Potential
½ “ or less long - great
½”-1” -  above average Good
1”-1 ½” - average average
1-1/2” to 2” - below average poor
2” or more - short very minimal

The bodybuilders with the really massive arms all have 1/2inch or less distance be- tween their elbows and contracted biceps. In other words, in their biceps they have long muscle bellies, short tendons, and great potential.

Sergio Oliva, the man with one of the most massive muscular arms in the world, has biceps muscles that are so long there are no gaps between his elbows and contracted biceps. That's right-no gaps, Sergio's arms would actually measure larger if he could fully contract his biceps by bending his elbows more. Sergio is one of the very few people in the world who has muscles that actually limit his range of movement. But even so, there are thousands of men today who would gladly trade their biceps for Sergio's.

While no one questions the importance of well-developed biceps, the muscle that con- tributes the most to the mass of the upper arm is the triceps.