tag:blogger.com,1999:blog-3830980760048240742024-03-04T23:23:55.699-08:00Easy Muscle Building TipsLooking for information on how to build muscle easy? You're in the right place! My blog provides the information you need, not just any information but easy to understand and easy to perform tips and techniques for getting that build you want.Info Baghttp://www.blogger.com/profile/15029202413191742127noreply@blogger.comBlogger8125tag:blogger.com,1999:blog-383098076004824074.post-74685921267773052092010-10-31T21:37:00.000-07:002010-11-01T02:14:11.717-07:00Get Strong Legs<div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Your legs are more powerful than you probably realise, we spend our whole lives using our legs to propel our entire body weight in amazing ways. Having strong legs will increase your ability to do so many things. There are three main muscles you need to work on, your quadriceps, your hamstring and your calves. </span></div><div class="MsoNormal"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdA4Y7Qt68EzBpwCi6O7wAEjySPR8563MGLdvnH268FlmAhlV5hvTRhXVRI_Bpq6xUWUEt4xwdm0w_O7DCGAxAqy9vpaqik03FYNlqedrdM2KqdVH2ytLLicfKZsQCdH5VATTZQ2TvUoau/s1600/LegMuscles.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="278" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdA4Y7Qt68EzBpwCi6O7wAEjySPR8563MGLdvnH268FlmAhlV5hvTRhXVRI_Bpq6xUWUEt4xwdm0w_O7DCGAxAqy9vpaqik03FYNlqedrdM2KqdVH2ytLLicfKZsQCdH5VATTZQ2TvUoau/s320/LegMuscles.jpg" width="320" /></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Below are my recommended exorcises that will increase your whole leg strength, some of these are difficult to perform but well worth it.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;">Quadriceps</span></u></b></div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;"><br />
</span></u></b></div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Leg Extensions</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">These are easy to perform, they do however require some sort of machine to do these. Doing this exorcise will burn a lot but don't worry this means you're doing it right.</span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><span style="font-size: xx-small;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIps2zk9Ebmb9MgCvuP-rVB9CzTgqZ-fDJiW5flJJLAT857XcReZDw_LNoiI9tVL4is8w97GkNbmbcXULagqKEYXdDkUI2wQ09RqxvxMa77YiYX4U4fJbcEGsegOlRA43Gvrzk6LTu8s87/s1600/legex1.jpg" style="margin-left: auto; margin-right: auto;" /></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/leg-extensions</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIps2zk9Ebmb9MgCvuP-rVB9CzTgqZ-fDJiW5flJJLAT857XcReZDw_LNoiI9tVL4is8w97GkNbmbcXULagqKEYXdDkUI2wQ09RqxvxMa77YiYX4U4fJbcEGsegOlRA43Gvrzk6LTu8s87/s1600/legex1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><span style="font-size: xx-small;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs7MXm83eq6NoWTb9FMRGSqExl8ZVEhpqPIpmCFQUAZKI08gDN28B0HnA7mcL6ZyZnDFrCizZlE9_hs7C9lhIjiHngtzlMs7lXsdU8WZhuYh9n9SZM8NnRO5eorGbF5y768_-pEAhduuvf/s1600/legex2.jpg" style="margin-left: auto; margin-right: auto;" /></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/leg-extensions</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs7MXm83eq6NoWTb9FMRGSqExl8ZVEhpqPIpmCFQUAZKI08gDN28B0HnA7mcL6ZyZnDFrCizZlE9_hs7C9lhIjiHngtzlMs7lXsdU8WZhuYh9n9SZM8NnRO5eorGbF5y768_-pEAhduuvf/s1600/legex2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Leg Extensions can be viewed through the link</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/leg-extensions</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Leg Press</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Another machine exorcise but with legs the machines are the safest choice, these are the machine equivalent of squats. Great exorcise for gaining that core strength in your legs.</span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRCwDyJbPfHRDAQWavD0OJKu9I6TCZ6lym8a6agaEiEzukjZmMDVehB04tnAcwP5bCwx2ZCdsBedqUYNBHsPQC-vXbHpSvtUsqLGpkgzM9JHDECFqdG6_5lH0k3sAw9qNpkC_rx5SwvD7V/s1600/legprs1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/leg-press</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRCwDyJbPfHRDAQWavD0OJKu9I6TCZ6lym8a6agaEiEzukjZmMDVehB04tnAcwP5bCwx2ZCdsBedqUYNBHsPQC-vXbHpSvtUsqLGpkgzM9JHDECFqdG6_5lH0k3sAw9qNpkC_rx5SwvD7V/s1600/legprs1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOz_uV0e603eYMCvtulP82VJVxHCp-n0pWaodeG-V6aoP4FDO-32mn6FEYLUAOXcGNZK-4BKfK4Fc2lisgXm2nEEe73VTlGatZ6tHbeKXdZ3BNm0mmYDktPIZOXLgaeqNrjIlEVeC3pWUr/s1600/legprs2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/leg-press</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOz_uV0e603eYMCvtulP82VJVxHCp-n0pWaodeG-V6aoP4FDO-32mn6FEYLUAOXcGNZK-4BKfK4Fc2lisgXm2nEEe73VTlGatZ6tHbeKXdZ3BNm0mmYDktPIZOXLgaeqNrjIlEVeC3pWUr/s1600/legprs2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Leg Press can be viewed through the link</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/leg-press</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Dumbbell Lunges</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">This exorcise is simple, using your own body weight and dumbbells to create resistance it will strengthen your quads as well as your glutes (Butt), hamstring and calves. </span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-i5cuvKzKxWeKfWIq5F8sPusiwnqiykhv4pTOi_w4rS0zHwoypTdFnLgs1k78NSLFa-a2lRFAG_76SwI4_gJQCV7j2X2ZzcoJgGCOvKH3aNcO2cw3wcMWwE0fddvU6L-wwDnMCWNFoUgm/s1600/lung1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-i5cuvKzKxWeKfWIq5F8sPusiwnqiykhv4pTOi_w4rS0zHwoypTdFnLgs1k78NSLFa-a2lRFAG_76SwI4_gJQCV7j2X2ZzcoJgGCOvKH3aNcO2cw3wcMWwE0fddvU6L-wwDnMCWNFoUgm/s1600/lung1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgC2YWG4BCMcMM66MmQR9FW6j0ZYVs2Z7Xf1D61ltZ4FdrZR9B1YYg510YLiUuTSHypoukOL9SVsftYj3_pc8N8WJO_oc1pNaNHwx-dg4wL0-ojNLcK_kVcHqVoBCuZMdo0TGEkqyBeuMG3/s1600/lunge2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgC2YWG4BCMcMM66MmQR9FW6j0ZYVs2Z7Xf1D61ltZ4FdrZR9B1YYg510YLiUuTSHypoukOL9SVsftYj3_pc8N8WJO_oc1pNaNHwx-dg4wL0-ojNLcK_kVcHqVoBCuZMdo0TGEkqyBeuMG3/s1600/lunge2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Dumbbell Lunges can be viewed through the link</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Squats</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Probably the most difficult to learn of all the quad exorcises but well worth it, well known for its incredible benefits to your legs. This exorcise can be dangerous as it can be easy to lose balance and damage something or yourself, be sure to start out with a partner or use a machine that has a fixed barbell. </span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQXqMJ7QSNdPY6iyEVdb5KLe67E80Pw9Ilu8O8zh8SEmX1eC3X5HtV7IqPrUm6EqhcFhC448B6WGXgtpJT71LCZFVmQkNre19iLUjnRCJDbxo-yA3O5h5VapcFVC1P0ODUAPkkIDpUrOJP/s1600/squat1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/barbell-squat</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQXqMJ7QSNdPY6iyEVdb5KLe67E80Pw9Ilu8O8zh8SEmX1eC3X5HtV7IqPrUm6EqhcFhC448B6WGXgtpJT71LCZFVmQkNre19iLUjnRCJDbxo-yA3O5h5VapcFVC1P0ODUAPkkIDpUrOJP/s1600/squat1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><span style="font-size: xx-small;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdPCvaQnvE5Pku1RFgMzjfCA1ZQ4eRD5jpkXL1ljgjOprx9TiJMFqKScRRS94Tv6MZrIWW-WaajHnLLKzty-cUXfmmauQuWCaEm3NI8gYHxM3jjMGtGClqIa9ILwHpkeEpK4nTX4a_Rvi2/s1600/squat2.jpg" style="margin-left: auto; margin-right: auto;" /></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/barbell-squat</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdPCvaQnvE5Pku1RFgMzjfCA1ZQ4eRD5jpkXL1ljgjOprx9TiJMFqKScRRS94Tv6MZrIWW-WaajHnLLKzty-cUXfmmauQuWCaEm3NI8gYHxM3jjMGtGClqIa9ILwHpkeEpK4nTX4a_Rvi2/s1600/squat2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Squats can be viewed through the link</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/barbell-squat</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;">Calves</span></u></b></div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;"><br />
</span></u></b></div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Calf Raise</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">This is a very easy exorcise although after a few reps you will feel the strong burn in your calves unless you're used to extensive use of these muscles. It can be done with either a barbell or dumbbells, I recommend using dumbbells for beginners.</span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmPQ5INVa9tWioyMchQCXDmsK2bdS1Z7qQkZb300q1qKape69tlKsCscZ8I0OIPnfoHqroaAf-VXyykyzvIBNenmDFuWTxF3-Zrwn9htyyEO7pcTGoBiNlN3dX_TzoX0r_Jnfen-71i2rN/s1600/calfraise1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/standing-barbell-calf-raise</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmPQ5INVa9tWioyMchQCXDmsK2bdS1Z7qQkZb300q1qKape69tlKsCscZ8I0OIPnfoHqroaAf-VXyykyzvIBNenmDFuWTxF3-Zrwn9htyyEO7pcTGoBiNlN3dX_TzoX0r_Jnfen-71i2rN/s1600/calfraise1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgU12KQ8rrMAx9KkMK6qPEbo4l8lNQ23YyGWC3Ra1CglcBSrTWWbX2bAUQBX75WDMzuxE9GFdu54hGc3g4Gyr4LoZMzGc7jc65nr0chhZG2ROLomOza20n7LHRumXRIfIRMGQjIfaBomsi3/s1600/calfraise2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/standing-barbell-calf-raise</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgU12KQ8rrMAx9KkMK6qPEbo4l8lNQ23YyGWC3Ra1CglcBSrTWWbX2bAUQBX75WDMzuxE9GFdu54hGc3g4Gyr4LoZMzGc7jc65nr0chhZG2ROLomOza20n7LHRumXRIfIRMGQjIfaBomsi3/s1600/calfraise2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Calf Raises can be viewed through the link</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/standing-barbell-calf-raise</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;">Hamstring</span></u></b></div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;"><br />
</span></u></b></div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Leg Curls</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">A very simple exorcise where all you have to do is lie down and curl your legs up, works your hamstring well and will also help define your buttocks.</span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiveK7wyIX_-7X4p38rhFJ1Xi4CJOpo4dj9wDY6TCRGOd7LZtf7SsRpp6UswRT6_LuZDQROTKfRtMi-nJxUTDy5xT2xS8QE5j8XCkM-sGk0r_OLIz4a1N0nWVHAG3KIV3mtFyEnCxxg-pBc/s1600/legcurl1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/lying-leg-curls</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiveK7wyIX_-7X4p38rhFJ1Xi4CJOpo4dj9wDY6TCRGOd7LZtf7SsRpp6UswRT6_LuZDQROTKfRtMi-nJxUTDy5xT2xS8QE5j8XCkM-sGk0r_OLIz4a1N0nWVHAG3KIV3mtFyEnCxxg-pBc/s1600/legcurl1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTA-GJO57d9HubspBmVtgNi6rpaj5Fn8UVLplqveOrztpSD1pR6ceQbtKjtN0Fu-ZMOUzYXrXuzASMaGCcpmkWYwoPajUVUWa-x0iwrjDb5OiTWH-UtRpwB90Ai1oowMinAUxh9tGfR-vp/s1600/legcurl2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/lying-leg-curls</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTA-GJO57d9HubspBmVtgNi6rpaj5Fn8UVLplqveOrztpSD1pR6ceQbtKjtN0Fu-ZMOUzYXrXuzASMaGCcpmkWYwoPajUVUWa-x0iwrjDb5OiTWH-UtRpwB90Ai1oowMinAUxh9tGfR-vp/s1600/legcurl2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Leg Curls can be viewed through the link</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/lying-leg-curls</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">These exorcises will get you started out on gaining strength and shape in your legs and you will not regret it as it will start to improve your everyday life.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"></div><div class="cap-bottom"></div><div class="fauxcolumn-outer fauxcolumn-right-outer"><div class="cap-top"></div><div class="fauxborder-left"><div class="fauxcolumn-inner"></div></div><div class="cap-bottom"></div></div><div id="uds-searchControl"><a href="http://www.blogger.com/post-edit.g?blogID=383098076004824074&postID=7468592126777305209" name="uds-search-results"></a><br />
<div id="uds-searchResults"><div class="gsc-control"><div class="gsc-tabsAreaInvisible"><div class=" gsc-tabHeader gsc-tabhActive">This Blog</div><span class="gs-spacer"> </span><br />
<div class=" gsc-tabHeader gsc-tabhInactive">Linked From Here</div><span class="gs-spacer"> </span><br />
<div class=" gsc-tabHeader gsc-tabhInactive">The Web</div><span class="gs-spacer"> </span></div><div class="gsc-resultsbox-invisible"><div class="gsc-resultsRoot gsc-tabData gsc-tabdActive"><table cellpadding="0" cellspacing="0" class="gsc-resultsHeader"><tbody>
<tr><td class="gsc-twiddleRegionCell"><div class="gsc-twiddle"><div class="gsc-title">This Blog</div></div><div class="gsc-results-selector gsc-more-results-active"><div class="gsc-result-selector gsc-one-result" title="show one result"></div><div class="gsc-result-selector gsc-more-results" title="show more results"></div><div class="gsc-result-selector gsc-all-results" title="show all results"></div></div></td><td class="gsc-configLabelCell"></td></tr>
</tbody></table><div class="gsc-config gsc-blogConfig" style="display: none;"><form class="gsc-config gsc-blogConfig"></form></div></div><div class="gsc-resultsRoot gsc-tabData gsc-tabdInactive"><table cellpadding="0" cellspacing="0" class="gsc-resultsHeader"><tbody>
<tr><td class="gsc-twiddleRegionCell"><div class="gsc-twiddle"><div class="gsc-title">Linked From Here</div></div><div class="gsc-results-selector gsc-more-results-active"><div class="gsc-result-selector gsc-one-result" title="show one result"></div><div class="gsc-result-selector gsc-more-results" title="show more results"></div><div class="gsc-result-selector gsc-all-results" title="show all results"></div></div></td><td class="gsc-configLabelCell"><br />
</td></tr>
</tbody></table></div><div class="gsc-resultsRoot gsc-tabData gsc-tabdInactive"><table cellpadding="0" cellspacing="0" class="gsc-resultsHeader"><tbody>
<tr><td class="gsc-twiddleRegionCell"><div class="gsc-twiddle"><div class="gsc-title">The Web</div></div><div class="gsc-results-selector gsc-more-results-active"><div class="gsc-result-selector gsc-one-result" title="show one result"></div><div class="gsc-result-selector gsc-more-results" title="show more results"></div><div class="gsc-result-selector gsc-all-results" title="show all results"></div></div></td><td class="gsc-configLabelCell"><br />
</td></tr>
</tbody></table></div></div></div></div><div class="gsc-clear-button" id="uds-searchClearResults" style="display: none;"></div></div><h2 class="date-header">Sunday, October 31, 2010</h2><a href="http://www.blogger.com/post-edit.g?blogID=383098076004824074&postID=7468592126777305209" name="2567973138611860538"></a> <br />
<h3 class="post-title entry-title"><a href="http://getstrongstips.blogspot.com/2010/10/build-your-back-muscles.html">Build Your Back Muscles</a> </h3><div class="post-header"></div><br />
<div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Your back muscles are very important to your well being, they help you do just about everything. Weak back muscles cause back pains and other problems so make sure you are working on making them stronger. </span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">The back is made up of several muscles each perform a specific body movement and together they are incredibly strong. When training your back muscles targeting single muscles is effective but if you really want back strength you need to do multi-joint exorcises as described in my Hard Facts section. Below is a diagram of the various muscles on your back.</span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheI-xaLkBJtdUNq9ZLcvgtBou6aUodpwdJSmV6znYtZB2WECu9xnvJ0gpNEdhAUwCeIpSMhzYe-C8V7jMxCAYY_Y2-XXNMvuRNk7VVCvTY4oWjTiMmmslNZQqD064v1p4uWR2mWuJFwrFp/s320/BackMuscles.jpg" style="margin-left: auto; margin-right: auto;" width="213" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Diagram of the back</td></tr>
</tbody></table><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"><br />
</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Below are some recommended exorcises that are easy and effective for each muscle of your back beginning from the top.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;">Traps (Trapezius)</span></u></b></div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;"><br />
</span></u></b></div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Shrugs</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">These are an easy and common exorcise used by almost all body builders as it is the most simple of all the trap exorcises. They are exactly as the name describes, shrugging. It can be varied between in front (easiest) or behind the back.</span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4PlAlwv6oy5FQScATmyz92Ajy45hGHKwUih7k3cHT9CgsXyO6bHbjEfYRYN0oO3nuw889MlovFE_jzTiBxDNcUY3jb0Mk_4Ou-DCZ-xDn9f2Q591jzZVsjZX7nPx0Hvg9hIHUwo7dC0ym/s1600/Shrug1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: 12pt; line-height: 115%;"></span> <br />
<div class="MsoNormal"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/barbell-shrug</span></span></div></td></tr>
</tbody></table><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkPkMeud-z7l01_Ih-aDP0Ok2jf-uU47PeU_dR880c4dMDx86UjmSm_SZai_hIN2nPILLW9AYnEj9kUY-FjVCWDMl-XCWKxtX2vyP18oGuiWz8hWERnlIuBbi1_nhwiHVKvzc0ZtrBj76H/s1600/Shrug2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: 12pt; line-height: 115%;"></span> <br />
<div class="MsoNormal"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/barbell-shrug</span></span></div></td></tr>
</tbody></table><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Shrugs can be viewed through the link</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/barbell-shrug</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;">Middle Back</span></u></b></div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;"><br />
</span></u></b></div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Dumbbell Rows</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">A simple exorcise that builds a lot of size and shape to the back. It can be varied from standing, to lying to using barbells or kettle bells.</span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeO4pLSzHklFxZa1idlYPEkEC46-wGY4HXBaY2IJr2UVOcdLNhvEj9rRpVVFTqNtCXIKayhOGFzSiwNSNhTKp7jMGzzgTuTXV0K-ABlIE3Kd9Dd_idV-OESLHOGWSuTvBHzC_zWCFlxd8y/s1600/row1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row</span></span></td></tr>
</tbody></table><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCXrgUUlO93Ix1dWyl167_BljurIREsFdmZqF_vx6V1Wb_XmRp8YlCLYpW-N8Dob_ehj_sZCKrlTeBsucjpMELwT9qyer1AEETqpgZ2jObuJXZfqFEO70X9LxNIeXrD7zh5rr3Lz8WxRfs/s1600/row2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row</span></span></td></tr>
</tbody></table><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Dumbbell Rows can be viewed through the link</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> </span> </div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Seated Cable Rows</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">This exorcise requires the cable machine to perform it, any decent gym should have one of these. This exorcise is much like the dumbbell rows.</span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9tNA3EYHQJgB9vyvNm5H5ys0gtrH3m9dBLmIC2DIJZElc10U4IatcvUhUk1ZKedgxwXi6SQTQ8E67fl74rspcbxcRujEN8H0xanzG8_LSOSQPeFSOXmxBN4uu_fUu5zUXdoz04_aiWyHj/s1600/cbler1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">http://www.bodybuilding.com/exercises/detail/view/name/seated-cable-rows</span></td></tr>
</tbody></table><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbzlUDuLPMxliVrid7SNdsS7wnpDhb6XewDq5EYNBMm1KXilwhmwSX8FYw3Btbc928_-53zAvz3em6G8HZQb7tUYkW5ypeu8NNl7OxSIzyQHWOe5qwG0gj6MV0TlHmxLyP3AuVqZcCAPMW/s1600/cbler2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">http://www.bodybuilding.com/exercises/detail/view/name/seated-cable-rows</span></td></tr>
</tbody></table><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Seated Cable Rows can be viewed through the link</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> </span> </div><div class="MsoNormal">http://www.bodybuilding.com/exercises/detail/view/name/seated-cable-rows</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><u>Lower Back</u></b></div><div class="MsoNormal"><b><u><br />
</u></b></div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Deadlift</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">The deadlift is by far one of the most recognised exorcises that presents a person's body strength. Although this exorcise works on the lower back, it also works on just about every other muscle. This can be done with dumbbells but is much easier with a barbell. </span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs8-sIU1g0SCm9UKvS_j07jAKpsem3VnrqSXXHiGGS97Fe41U1X_ncw1twsACSlTF9i1esxtWjLIQoeuZ67aRTB4xwFKhk_lsGGzNXhlkYVfLJDX_3a-cMBPlQ2vi2c3CwsvQVV-QNRBur/s1600/deadlift1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift</span></td></tr>
</tbody></table><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi516-6dGTMLXZOUlHJ-asVVsU7nYShG7HSgl8AoF5gYw3KgaR_wwpoRXlFbgSdJNsAT8W1VBNz5-s0cu8qwroxOqvw8Z3gR22vcZmjkHig0C8boCVickx8mvNCqyscybL5ShzgsOxmPqzV/s1600/deadlift2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift</span></td></tr>
</tbody></table><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Safety Tip:</span></b><span style="font-size: 12pt; line-height: 115%;"> Very important tip for deadlifts is you should <b>always</b> keep your head up, always be looking at a wall while doing this exorcise. If you don't the risk of injuring your neck is likely. </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Deadlifts can be viewed through the link</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> </span> </div><div class="MsoNormal">http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Hyperextensions (Back Extensions)</b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">The hyperextension exorcise is easier than it looks, your body should be able to support itself but I recommend having someone assist you when first doing this exorcise on the off chance your back muscles are not strong enough. If in doubt stick to other lower back exorcises.</span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghPWNe2O-PofdJeZKUTRbnvNmHZRCocGbG4An4cxAt8JkN0TOCHa-E5MqmRV0thPbYEIAcCM_JqYbP5ppNF-MgIQ6C0Ow0P1SJw70h9_DJUSyJu9NuZnP1nTJO3_yQZDMopYbdn_zWGG60/s1600/hyper1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-back-extensions</span></td></tr>
</tbody></table><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFVhIXkP4TYRpHVbQAP9pnEsCdV2cKC3WlE0m3i_5YcHAD4-utxxIi_2cqKrehQ_raWhBEW-IvIUk18gVvfotS6Kjlrn2dI5Mq48xQnkIy6bWgNyjJUPhCMZdY8Ys63-tkCaxyvlaY-Tvs/s1600/hyper2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-back-extensions</span></td></tr>
</tbody></table><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Note:</span></b><span style="font-size: 12pt; line-height: 115%;"> This exorcise is recommended to be performed on a hyperextension bench, however most people don't own one of these and use a normal bench which is less effective but works.</span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVjRTQJwkX63-C8d_Yg6e9ZsRaagVClBnKMx40PlZusnFaXWn6mFFWOiKTzogXutjXLTlmGnVrWUIQrMBi5htQoxx0SgeJnIncxBh9NPYVIXS7IFs02xvE3-sXHBUo85IxAPYS99nSnFg_/s1600/hyp1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-with-no-hyperextension-bench</span></span></td></tr>
</tbody></table><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaAXXsAeyqoKEGZfTrgr0Pe2hPSQGagbzxdVSE_jUn1MU6NsLEfvV4KYl1mMjGes1bIbeguIvCDPSWUp_RReIii7QXTXMY2_smrThDy_7GVQMbbe9z7cf3zHY6Ymr8jzExGEaftxYNRqvD/s1600/hyp2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-with-no-hyperextension-bench</span></span></td></tr>
</tbody></table><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Hyperextensions can be viewed through the link</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> </span> </div><div class="MsoNormal">With hyperextension bench: </div><div class="MsoNormal">http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-back-extensions</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">With a normal bench:</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-with-no-hyperextension-bench</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;">Laterals</span></u></b></div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;"><br />
</span></u></b></div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Chin Ups/Pull Ups</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Everyone should know what these exorcises are, they are very difficult for the beginner but once you build up some back muscle doing these is the ultimate way to show off. They can be performed with close or wide grips as well as with one hand.</span></div><div class="MsoNormal" style="text-align: center;"><span style="font-size: 12pt; line-height: 115%;"><b> Pull Up</b></span></div><div class="MsoNormal" style="text-align: center;"></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjmL1ujdemo39r7IradPptTWXz-buFNDIR_3T6tcdd3o3KMUQdbsPx85lPoiv5VTyE0NsCmsiZ-xveJvO_yLg1GK3I8dhtFcAao-SKRzUKdRizJOtau9zmGJPG-96VNhiNkxnrsZhCxKhO/s1600/chinup1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">http://www.bodybuilding.com/exercises/detail/view/name/pullups</span></td></tr>
</tbody></table><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggBQrztc2-jo4U8vsoPsQjxMggghDvCwYxJpaC7xBlKVbtABd73g2YhHQgQlc9sKP-wd-wka33qvWkLhJicT56uPCLeo8rkbF6Ic9eL-nJxVZL9EzOKFrQUKT-p_AVUqM6V_9PiyGVpRSB/s1600/chinup2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">http://www.bodybuilding.com/exercises/detail/view/name/pullups</span></td></tr>
</tbody></table><div class="MsoNormal"><br />
</div><div class="MsoNormal" style="text-align: center;"><b><span style="font-size: 12pt; line-height: 115%;">Chin Up</span></b></div><div class="MsoNormal" style="text-align: center;"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdTrQ3uLdsEsnxo7uOP6t25cFOK85Fe_eTsU8bU_NMukb_YmDgKpamFL50DY9WMy2kHJ1c8FTm55AM_BTOJily7h_4GSFwbEcvgVjHdy6qvbCzpxnZ1zgEAwU2WNpcshcHore00H2-HmU3/s1600/pullups1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">http://www.bodybuilding.com/exercises/detail/view/name/chin-up</span></td></tr>
</tbody></table><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><span style="font-size: xx-small;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7BJ1HlLUhQOlUQpCyC-xnKS3IawudcS9h5dgRWwb7s33vEuBjoSDt-qnb3UcmYP2O7BTtpkkA0AaxHOnPWnuhks3sPrzH3Gg3eS8PDl6lQQ8-jqJF0SIpfTyi6TGLzQ1sLwUH6uUzS0_1/s1600/pullups2.jpg" style="margin-left: auto; margin-right: auto;" /></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">http://www.bodybuilding.com/exercises/detail/view/name/chin-up</span></td></tr>
</tbody></table><div class="MsoNormal" style="text-align: center;"><span style="font-size: 12pt; line-height: 115%;"> </span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Chin Ups can be viewed through the link</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> </span> </div><div class="MsoNormal">http://www.bodybuilding.com/exercises/detail/view/name/chin-up</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Pull Ups can be viewed through the link</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> </span> </div><div class="MsoNormal">http://www.bodybuilding.com/exercises/detail/view/name/pullups</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Lat Pull Down</b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">The lat pull down is the easier version of the chin up or pull up, targeting roughly the same areas of muscles the main one being your lats. This can be performed with various grips from wide to close as well as using different shaped bars.</span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqv73ptIX6iQ5WMAA7LuzwBT5NT61Q_f81_WuzlYiwocE9Dq1hrLN8vBfPoHLqB03X4ZrIVEWXjCgYxn-YrUT4dKKRZn_hhyphenhyphenXw0eyTfQ1cumRpGVGdB_wKwb662g8_tZ5W7QdOumZy25kK/s1600/Ltpl1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/close-grip-front-lat-pulldown</span></span></td></tr>
</tbody></table><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-ZoSEdd4Id5IRNo8wo1wmB696racbtd-E0z6t4YJjmxs9fHv8VyT_CqJZKimzvKx-pSqH8c6p8ZosDgnREodsFRIW_-x6NIS7r1XRRaweNf40vOviOJG8HUQJ4jkvh-8KdiXqZvNwkKFu/s1600/ltpl2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/close-grip-front-lat-pulldown</span></span></td></tr>
</tbody></table><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Lat Pull Downs can be viewed through the link</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> </span> </div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/close-grip-front-lat-pulldown</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">These are just several of all the back exorcises out there but these are in my opinion the easiest and most common used amongst body builders and will definitely get your back stronger.</span></div><div class="MsoNormal"><br />
</div><span style="font-size: xx-small;"><span style="line-height: 115%;">Easy Muscle Building Tips by Phil.</span></span><br />
<div class="MsoNormal"><br />
</div><br />
<style type="text/css">
@import url(http://www.google.com/cse/api/branding.css);
</style><br />
<div class="cse-branding-right" style="background-color:#FFFFFF;color:#000000"> <div class="cse-branding-form"> <form action="http://getstrongstips.blogspot.com/" id="cse-search-box"> <div> <input type="hidden" name="cx" value="partner-pub-3403642825524982:og3m5w5orep" /><br />
<input type="hidden" name="cof" value="FORID:11" /><br />
<input type="hidden" name="ie" value="ISO-8859-1" /><br />
<input type="text" name="q" size="31" /><br />
<input type="submit" name="sa" value="Search" /><br />
</div> </form> </div> <div class="cse-branding-logo"> <img src="http://www.google.com/images/poweredby_transparent/poweredby_FFFFFF.gif" alt="Google" /><br />
</div> <div class="cse-branding-text"> Custom Search<br />
</div></div>Info Baghttp://www.blogger.com/profile/15029202413191742127noreply@blogger.com1tag:blogger.com,1999:blog-383098076004824074.post-25679731386118605382010-10-31T21:07:00.000-07:002010-11-01T02:13:05.563-07:00Build Your Back Muscles<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-AU</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="267"> <w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/> <w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/> <w:LsdException Locked="false" Priority="39" Name="toc 1"/> <w:LsdException Locked="false" Priority="39" Name="toc 2"/> <w:LsdException Locked="false" Priority="39" Name="toc 3"/> <w:LsdException Locked="false" Priority="39" Name="toc 4"/> <w:LsdException Locked="false" Priority="39" Name="toc 5"/> <w:LsdException Locked="false" Priority="39" Name="toc 6"/> <w:LsdException Locked="false" Priority="39" Name="toc 7"/> <w:LsdException Locked="false" Priority="39" Name="toc 8"/> <w:LsdException Locked="false" Priority="39" Name="toc 9"/> <w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/> <w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/> <w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/> <w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/> <w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/> <w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/> <w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/> <w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/> <w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/> <w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/> <w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/> <w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/> <w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/> <w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/> <w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/> <w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/> <w:LsdException Locked="false" Priority="37" Name="Bibliography"/> <w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin-top:0cm;
mso-para-margin-right:0cm;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0cm;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:"Times New Roman";
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style> <![endif]--> <br />
<div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Your back muscles are very important to your well being, they help you do just about everything. Weak back muscles cause back pains and other problems so make sure you are working on making them stronger. </span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">The back is made up of several muscles each perform a specific body movement and together they are incredibly strong. When training your back muscles targeting single muscles is effective but if you really want back strength you need to do multi-joint exorcises as described in my Hard Facts section. Below is a diagram of the various muscles on your back.</span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheI-xaLkBJtdUNq9ZLcvgtBou6aUodpwdJSmV6znYtZB2WECu9xnvJ0gpNEdhAUwCeIpSMhzYe-C8V7jMxCAYY_Y2-XXNMvuRNk7VVCvTY4oWjTiMmmslNZQqD064v1p4uWR2mWuJFwrFp/s320/BackMuscles.jpg" style="margin-left: auto; margin-right: auto;" width="213" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Diagram of the back</td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheI-xaLkBJtdUNq9ZLcvgtBou6aUodpwdJSmV6znYtZB2WECu9xnvJ0gpNEdhAUwCeIpSMhzYe-C8V7jMxCAYY_Y2-XXNMvuRNk7VVCvTY4oWjTiMmmslNZQqD064v1p4uWR2mWuJFwrFp/s1600/BackMuscles.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"><br />
</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Below are some recommended exorcises that are easy and effective for each muscle of your back beginning from the top.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;">Traps (Trapezius)</span></u></b></div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;"><br />
</span></u></b></div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Shrugs</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">These are an easy and common exorcise used by almost all body builders as it is the most simple of all the trap exorcises. They are exactly as the name describes, shrugging. It can be varied between in front (easiest) or behind the back.</span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4PlAlwv6oy5FQScATmyz92Ajy45hGHKwUih7k3cHT9CgsXyO6bHbjEfYRYN0oO3nuw889MlovFE_jzTiBxDNcUY3jb0Mk_4Ou-DCZ-xDn9f2Q591jzZVsjZX7nPx0Hvg9hIHUwo7dC0ym/s1600/Shrug1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: 12pt; line-height: 115%;"></span> <div class="MsoNormal"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/barbell-shrug</span></span></div></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4PlAlwv6oy5FQScATmyz92Ajy45hGHKwUih7k3cHT9CgsXyO6bHbjEfYRYN0oO3nuw889MlovFE_jzTiBxDNcUY3jb0Mk_4Ou-DCZ-xDn9f2Q591jzZVsjZX7nPx0Hvg9hIHUwo7dC0ym/s1600/Shrug1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkPkMeud-z7l01_Ih-aDP0Ok2jf-uU47PeU_dR880c4dMDx86UjmSm_SZai_hIN2nPILLW9AYnEj9kUY-FjVCWDMl-XCWKxtX2vyP18oGuiWz8hWERnlIuBbi1_nhwiHVKvzc0ZtrBj76H/s1600/Shrug2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: 12pt; line-height: 115%;"></span> <div class="MsoNormal"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/barbell-shrug</span></span></div></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkPkMeud-z7l01_Ih-aDP0Ok2jf-uU47PeU_dR880c4dMDx86UjmSm_SZai_hIN2nPILLW9AYnEj9kUY-FjVCWDMl-XCWKxtX2vyP18oGuiWz8hWERnlIuBbi1_nhwiHVKvzc0ZtrBj76H/s1600/Shrug2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Shrugs can be viewed through the link</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/barbell-shrug</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;">Middle Back</span></u></b></div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;"><br />
</span></u></b></div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Dumbbell Rows</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">A simple exorcise that builds a lot of size and shape to the back. It can be varied from standing, to lying to using barbells or kettle bells.</span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeO4pLSzHklFxZa1idlYPEkEC46-wGY4HXBaY2IJr2UVOcdLNhvEj9rRpVVFTqNtCXIKayhOGFzSiwNSNhTKp7jMGzzgTuTXV0K-ABlIE3Kd9Dd_idV-OESLHOGWSuTvBHzC_zWCFlxd8y/s1600/row1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeO4pLSzHklFxZa1idlYPEkEC46-wGY4HXBaY2IJr2UVOcdLNhvEj9rRpVVFTqNtCXIKayhOGFzSiwNSNhTKp7jMGzzgTuTXV0K-ABlIE3Kd9Dd_idV-OESLHOGWSuTvBHzC_zWCFlxd8y/s1600/row1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCXrgUUlO93Ix1dWyl167_BljurIREsFdmZqF_vx6V1Wb_XmRp8YlCLYpW-N8Dob_ehj_sZCKrlTeBsucjpMELwT9qyer1AEETqpgZ2jObuJXZfqFEO70X9LxNIeXrD7zh5rr3Lz8WxRfs/s1600/row2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCXrgUUlO93Ix1dWyl167_BljurIREsFdmZqF_vx6V1Wb_XmRp8YlCLYpW-N8Dob_ehj_sZCKrlTeBsucjpMELwT9qyer1AEETqpgZ2jObuJXZfqFEO70X9LxNIeXrD7zh5rr3Lz8WxRfs/s1600/row2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Dumbbell Rows can be viewed through the link</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> </span> </div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Seated Cable Rows</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">This exorcise requires the cable machine to perform it, any decent gym should have one of these. This exorcise is much like the dumbbell rows.</span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9tNA3EYHQJgB9vyvNm5H5ys0gtrH3m9dBLmIC2DIJZElc10U4IatcvUhUk1ZKedgxwXi6SQTQ8E67fl74rspcbxcRujEN8H0xanzG8_LSOSQPeFSOXmxBN4uu_fUu5zUXdoz04_aiWyHj/s1600/cbler1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">http://www.bodybuilding.com/exercises/detail/view/name/seated-cable-rows</span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9tNA3EYHQJgB9vyvNm5H5ys0gtrH3m9dBLmIC2DIJZElc10U4IatcvUhUk1ZKedgxwXi6SQTQ8E67fl74rspcbxcRujEN8H0xanzG8_LSOSQPeFSOXmxBN4uu_fUu5zUXdoz04_aiWyHj/s1600/cbler1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbzlUDuLPMxliVrid7SNdsS7wnpDhb6XewDq5EYNBMm1KXilwhmwSX8FYw3Btbc928_-53zAvz3em6G8HZQb7tUYkW5ypeu8NNl7OxSIzyQHWOe5qwG0gj6MV0TlHmxLyP3AuVqZcCAPMW/s1600/cbler2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">http://www.bodybuilding.com/exercises/detail/view/name/seated-cable-rows</span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbzlUDuLPMxliVrid7SNdsS7wnpDhb6XewDq5EYNBMm1KXilwhmwSX8FYw3Btbc928_-53zAvz3em6G8HZQb7tUYkW5ypeu8NNl7OxSIzyQHWOe5qwG0gj6MV0TlHmxLyP3AuVqZcCAPMW/s1600/cbler2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Seated Cable Rows can be viewed through the link</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> </span> </div><div class="MsoNormal">http://www.bodybuilding.com/exercises/detail/view/name/seated-cable-rows</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><u>Lower Back</u></b></div><div class="MsoNormal"><b><u><br />
</u></b></div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Deadlift</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">The deadlift is by far one of the most recognised exorcises that presents a person's body strength. Although this exorcise works on the lower back, it also works on just about every other muscle. This can be done with dumbbells but is much easier with a barbell. </span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs8-sIU1g0SCm9UKvS_j07jAKpsem3VnrqSXXHiGGS97Fe41U1X_ncw1twsACSlTF9i1esxtWjLIQoeuZ67aRTB4xwFKhk_lsGGzNXhlkYVfLJDX_3a-cMBPlQ2vi2c3CwsvQVV-QNRBur/s1600/deadlift1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift</span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs8-sIU1g0SCm9UKvS_j07jAKpsem3VnrqSXXHiGGS97Fe41U1X_ncw1twsACSlTF9i1esxtWjLIQoeuZ67aRTB4xwFKhk_lsGGzNXhlkYVfLJDX_3a-cMBPlQ2vi2c3CwsvQVV-QNRBur/s1600/deadlift1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi516-6dGTMLXZOUlHJ-asVVsU7nYShG7HSgl8AoF5gYw3KgaR_wwpoRXlFbgSdJNsAT8W1VBNz5-s0cu8qwroxOqvw8Z3gR22vcZmjkHig0C8boCVickx8mvNCqyscybL5ShzgsOxmPqzV/s1600/deadlift2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift</span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi516-6dGTMLXZOUlHJ-asVVsU7nYShG7HSgl8AoF5gYw3KgaR_wwpoRXlFbgSdJNsAT8W1VBNz5-s0cu8qwroxOqvw8Z3gR22vcZmjkHig0C8boCVickx8mvNCqyscybL5ShzgsOxmPqzV/s1600/deadlift2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Safety Tip:</span></b><span style="font-size: 12pt; line-height: 115%;"> Very important tip for deadlifts is you should <b>always</b> keep your head up, always be looking at a wall while doing this exorcise. If you don't the risk of injuring your neck is likely. </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Deadlifts can be viewed through the link</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> </span> </div><div class="MsoNormal">http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Hyperextensions (Back Extensions)</b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">The hyperextension exorcise is easier than it looks, your body should be able to support itself but I recommend having someone assist you when first doing this exorcise on the off chance your back muscles are not strong enough. If in doubt stick to other lower back exorcises.</span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghPWNe2O-PofdJeZKUTRbnvNmHZRCocGbG4An4cxAt8JkN0TOCHa-E5MqmRV0thPbYEIAcCM_JqYbP5ppNF-MgIQ6C0Ow0P1SJw70h9_DJUSyJu9NuZnP1nTJO3_yQZDMopYbdn_zWGG60/s1600/hyper1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-back-extensions</span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghPWNe2O-PofdJeZKUTRbnvNmHZRCocGbG4An4cxAt8JkN0TOCHa-E5MqmRV0thPbYEIAcCM_JqYbP5ppNF-MgIQ6C0Ow0P1SJw70h9_DJUSyJu9NuZnP1nTJO3_yQZDMopYbdn_zWGG60/s1600/hyper1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFVhIXkP4TYRpHVbQAP9pnEsCdV2cKC3WlE0m3i_5YcHAD4-utxxIi_2cqKrehQ_raWhBEW-IvIUk18gVvfotS6Kjlrn2dI5Mq48xQnkIy6bWgNyjJUPhCMZdY8Ys63-tkCaxyvlaY-Tvs/s1600/hyper2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-back-extensions</span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFVhIXkP4TYRpHVbQAP9pnEsCdV2cKC3WlE0m3i_5YcHAD4-utxxIi_2cqKrehQ_raWhBEW-IvIUk18gVvfotS6Kjlrn2dI5Mq48xQnkIy6bWgNyjJUPhCMZdY8Ys63-tkCaxyvlaY-Tvs/s1600/hyper2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Note:</span></b><span style="font-size: 12pt; line-height: 115%;"> This exorcise is recommended to be performed on a hyperextension bench, however most people don't own one of these and use a normal bench which is less effective but works.</span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVjRTQJwkX63-C8d_Yg6e9ZsRaagVClBnKMx40PlZusnFaXWn6mFFWOiKTzogXutjXLTlmGnVrWUIQrMBi5htQoxx0SgeJnIncxBh9NPYVIXS7IFs02xvE3-sXHBUo85IxAPYS99nSnFg_/s1600/hyp1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-with-no-hyperextension-bench</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVjRTQJwkX63-C8d_Yg6e9ZsRaagVClBnKMx40PlZusnFaXWn6mFFWOiKTzogXutjXLTlmGnVrWUIQrMBi5htQoxx0SgeJnIncxBh9NPYVIXS7IFs02xvE3-sXHBUo85IxAPYS99nSnFg_/s1600/hyp1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaAXXsAeyqoKEGZfTrgr0Pe2hPSQGagbzxdVSE_jUn1MU6NsLEfvV4KYl1mMjGes1bIbeguIvCDPSWUp_RReIii7QXTXMY2_smrThDy_7GVQMbbe9z7cf3zHY6Ymr8jzExGEaftxYNRqvD/s1600/hyp2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-with-no-hyperextension-bench</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaAXXsAeyqoKEGZfTrgr0Pe2hPSQGagbzxdVSE_jUn1MU6NsLEfvV4KYl1mMjGes1bIbeguIvCDPSWUp_RReIii7QXTXMY2_smrThDy_7GVQMbbe9z7cf3zHY6Ymr8jzExGEaftxYNRqvD/s1600/hyp2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Hyperextensions can be viewed through the link</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> </span> </div><div class="MsoNormal">With hyperextension bench: </div><div class="MsoNormal">http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-back-extensions</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">With a normal bench:</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-with-no-hyperextension-bench</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;">Laterals</span></u></b></div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;"><br />
</span></u></b></div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Chin Ups/Pull Ups</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Everyone should know what these exorcises are, they are very difficult for the beginner but once you build up some back muscle doing these is the ultimate way to show off. They can be performed with close or wide grips as well as with one hand.</span></div><div class="MsoNormal" style="text-align: center;"><span style="font-size: 12pt; line-height: 115%;"><b> Pull Up</b></span></div><div class="MsoNormal" style="text-align: center;"><span style="font-size: 12pt; line-height: 115%;"><b> </b></span></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjmL1ujdemo39r7IradPptTWXz-buFNDIR_3T6tcdd3o3KMUQdbsPx85lPoiv5VTyE0NsCmsiZ-xveJvO_yLg1GK3I8dhtFcAao-SKRzUKdRizJOtau9zmGJPG-96VNhiNkxnrsZhCxKhO/s1600/chinup1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">http://www.bodybuilding.com/exercises/detail/view/name/pullups</span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjmL1ujdemo39r7IradPptTWXz-buFNDIR_3T6tcdd3o3KMUQdbsPx85lPoiv5VTyE0NsCmsiZ-xveJvO_yLg1GK3I8dhtFcAao-SKRzUKdRizJOtau9zmGJPG-96VNhiNkxnrsZhCxKhO/s1600/chinup1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggBQrztc2-jo4U8vsoPsQjxMggghDvCwYxJpaC7xBlKVbtABd73g2YhHQgQlc9sKP-wd-wka33qvWkLhJicT56uPCLeo8rkbF6Ic9eL-nJxVZL9EzOKFrQUKT-p_AVUqM6V_9PiyGVpRSB/s1600/chinup2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">http://www.bodybuilding.com/exercises/detail/view/name/pullups</span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggBQrztc2-jo4U8vsoPsQjxMggghDvCwYxJpaC7xBlKVbtABd73g2YhHQgQlc9sKP-wd-wka33qvWkLhJicT56uPCLeo8rkbF6Ic9eL-nJxVZL9EzOKFrQUKT-p_AVUqM6V_9PiyGVpRSB/s1600/chinup2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal" style="text-align: center;"><b><span style="font-size: 12pt; line-height: 115%;">Chin Up</span></b></div><div class="MsoNormal" style="text-align: center;"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdTrQ3uLdsEsnxo7uOP6t25cFOK85Fe_eTsU8bU_NMukb_YmDgKpamFL50DY9WMy2kHJ1c8FTm55AM_BTOJily7h_4GSFwbEcvgVjHdy6qvbCzpxnZ1zgEAwU2WNpcshcHore00H2-HmU3/s1600/pullups1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">http://www.bodybuilding.com/exercises/detail/view/name/chin-up</span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdTrQ3uLdsEsnxo7uOP6t25cFOK85Fe_eTsU8bU_NMukb_YmDgKpamFL50DY9WMy2kHJ1c8FTm55AM_BTOJily7h_4GSFwbEcvgVjHdy6qvbCzpxnZ1zgEAwU2WNpcshcHore00H2-HmU3/s1600/pullups1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><span style="font-size: xx-small;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7BJ1HlLUhQOlUQpCyC-xnKS3IawudcS9h5dgRWwb7s33vEuBjoSDt-qnb3UcmYP2O7BTtpkkA0AaxHOnPWnuhks3sPrzH3Gg3eS8PDl6lQQ8-jqJF0SIpfTyi6TGLzQ1sLwUH6uUzS0_1/s1600/pullups2.jpg" style="margin-left: auto; margin-right: auto;" /></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">http://www.bodybuilding.com/exercises/detail/view/name/chin-up</span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7BJ1HlLUhQOlUQpCyC-xnKS3IawudcS9h5dgRWwb7s33vEuBjoSDt-qnb3UcmYP2O7BTtpkkA0AaxHOnPWnuhks3sPrzH3Gg3eS8PDl6lQQ8-jqJF0SIpfTyi6TGLzQ1sLwUH6uUzS0_1/s1600/pullups2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><div class="MsoNormal" style="text-align: center;"><span style="font-size: 12pt; line-height: 115%;"> </span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Chin Ups can be viewed through the link</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> </span> </div><div class="MsoNormal">http://www.bodybuilding.com/exercises/detail/view/name/chin-up</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Pull Ups can be viewed through the link</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> </span> </div><div class="MsoNormal">http://www.bodybuilding.com/exercises/detail/view/name/pullups</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Lat Pull Down</b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">The lat pull down is the easier version of the chin up or pull up, targeting roughly the same areas of muscles the main one being your lats. This can be performed with various grips from wide to close as well as using different shaped bars.</span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqv73ptIX6iQ5WMAA7LuzwBT5NT61Q_f81_WuzlYiwocE9Dq1hrLN8vBfPoHLqB03X4ZrIVEWXjCgYxn-YrUT4dKKRZn_hhyphenhyphenXw0eyTfQ1cumRpGVGdB_wKwb662g8_tZ5W7QdOumZy25kK/s1600/Ltpl1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/close-grip-front-lat-pulldown</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqv73ptIX6iQ5WMAA7LuzwBT5NT61Q_f81_WuzlYiwocE9Dq1hrLN8vBfPoHLqB03X4ZrIVEWXjCgYxn-YrUT4dKKRZn_hhyphenhyphenXw0eyTfQ1cumRpGVGdB_wKwb662g8_tZ5W7QdOumZy25kK/s1600/Ltpl1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-ZoSEdd4Id5IRNo8wo1wmB696racbtd-E0z6t4YJjmxs9fHv8VyT_CqJZKimzvKx-pSqH8c6p8ZosDgnREodsFRIW_-x6NIS7r1XRRaweNf40vOviOJG8HUQJ4jkvh-8KdiXqZvNwkKFu/s1600/ltpl2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/close-grip-front-lat-pulldown</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-ZoSEdd4Id5IRNo8wo1wmB696racbtd-E0z6t4YJjmxs9fHv8VyT_CqJZKimzvKx-pSqH8c6p8ZosDgnREodsFRIW_-x6NIS7r1XRRaweNf40vOviOJG8HUQJ4jkvh-8KdiXqZvNwkKFu/s1600/ltpl2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Lat Pull Downs can be viewed through the link</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> </span> </div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/close-grip-front-lat-pulldown</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">These are just several of all the back exorcises out there but these are in my opinion the easiest and most common used amongst body builders and will definitely get your back stronger.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: xx-small;"><span style="line-height: 115%;">Easy Muscle Building Tips by Phil.</span></span><span style="font-size: 12pt; line-height: 115%;"> </span></div><br />
<style type="text/css">
@import url(http://www.google.com/cse/api/branding.css);
</style><br />
<div class="cse-branding-right" style="background-color:#FFFFFF;color:#000000"> <div class="cse-branding-form"> <form action="http://getstrongstips.blogspot.com/" id="cse-search-box"> <div> <input type="hidden" name="cx" value="partner-pub-3403642825524982:og3m5w5orep" /><br />
<input type="hidden" name="cof" value="FORID:11" /><br />
<input type="hidden" name="ie" value="ISO-8859-1" /><br />
<input type="text" name="q" size="31" /><br />
<input type="submit" name="sa" value="Search" /><br />
</div> </form> </div> <div class="cse-branding-logo"> <img src="http://www.google.com/images/poweredby_transparent/poweredby_FFFFFF.gif" alt="Google" /><br />
</div> <div class="cse-branding-text"> Custom Search<br />
</div></div>Info Baghttp://www.blogger.com/profile/15029202413191742127noreply@blogger.com2tag:blogger.com,1999:blog-383098076004824074.post-53256330832910642512010-10-31T19:11:00.000-07:002010-11-01T02:14:35.812-07:00Get Ripped Abbs<div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">First of all I want to point out that the majority of people who try to get ripped abs or a flat stomach only get as far as trying. It is not impossible however and I will give it to you plain and simple.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;">Body Fat</span></u></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">First I will start with body fat, as it is what is covering your abs. You can do sit ups and crunches all day long and your abbs will get bigger, but you will not get a 6 pack or flatten your stomach. This is because your fat layer is on top of your muscles and no matter how big your abs may be the fat will always be on top. An average person has around the 20% region of total body fat, for your stomach to be all muscle and minimal fat you need to get down to 15%-8% no lower or your pushing your luck. Below is a link for calculating your body fat percentage, just plug in your dimensions and so on and it will throw out a percentage which will be roughly accurate.</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> </span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.linear-software.com/online.html</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">The only way you're going to remove that excess fat percentage that you don't want is to DIET. Read my other post on effective dieting for guidelines on this. As well as this you want to hit the cardio exorcises as these are the most effective for stripping away belly fat.</span></div><div class="MsoNormal"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRqscdHf14OQZed5fXH2wzsv4GgM2mnq1uWT-2RQX2PfkOLYL9TC-4Q6EaaycgFdV2exze4eBVSVZOCVJ0jNtREZTz3Ic-1Od1uJzSXPfEFttiSwwZxK2_dqLisRGNMhnb-mK7sxSdwili/s1600/men-body-fat-low1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="235" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRqscdHf14OQZed5fXH2wzsv4GgM2mnq1uWT-2RQX2PfkOLYL9TC-4Q6EaaycgFdV2exze4eBVSVZOCVJ0jNtREZTz3Ic-1Od1uJzSXPfEFttiSwwZxK2_dqLisRGNMhnb-mK7sxSdwili/s320/men-body-fat-low1.jpg" width="320" /></a></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"><br />
</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;">Your Abs</span></u></b></div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;"><br />
</span></u></b></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Now that we've sorted out the main overlooked issue on achieving the 6 pack or flat stomach I'm going to move onto your abs and how you can make them bigger and stronger.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Important note: </span></b><span style="font-size: 12pt; line-height: 115%;">When building abs it's very important you know what shape you want, you will be surprised how many people mess up their abs from training wrong. There must be an even build over the whole abdominal area the most common defect is when the upper abs are oversize compared to the lower abs or one side is bigger and looks completely messed up.</span></div><div class="MsoNormal"><br />
</div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiFtTVOBOmYBF4i1c55uJyw88hz-ZeC9ScfitDsqeJ97JRBFrbacR8-VEzChMFabOt3OLaqs25VE5_6UKMxrHuEGOvtuhvdK74A6mOOhwUs5ZXxsZrw_6tE2imoMuRs18d4nbu8WbG0zkE/s200/abs1.jpg" style="margin-left: auto; margin-right: auto;" width="200" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">defined even abdominal muscles</td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiFtTVOBOmYBF4i1c55uJyw88hz-ZeC9ScfitDsqeJ97JRBFrbacR8-VEzChMFabOt3OLaqs25VE5_6UKMxrHuEGOvtuhvdK74A6mOOhwUs5ZXxsZrw_6tE2imoMuRs18d4nbu8WbG0zkE/s1600/abs1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">As with most weight lifting exorcises form is very important, bad form leads to slow muscle building, exhaustion and even injury. I will give quick guides on correct form for each abb exorcise below.</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">For all the provided exorcises pick one for each part of the abdominal area, start at around 20 repetitions for each exorcises and do them one after the other no break so you achieve a good cardio work out at the same time. The main abdominal muscles are divided into Upper, Lower and Obliques.</span><br />
</div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;">Upper Abdominal Muscles</span></u></b><br />
<br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Crunches</span></b><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">These are your easiest and in my opinion most effective exorcise for your upper abs. </span><br />
</div><div class="MsoNormal"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5-5dNC3HZgDPWe51kY2Hf6B65cqqhYSLz4VTumgj-9RVXsEHDXZiwBBLVsOCpHUaF35AbvoQ4-zxPdWeUMnRrfdQ7wWJDKotWpTpVuo63X4caGRxCFmXXqnfMMAAm-VnN5Ktm8tkwygnc/s1600/crnch1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/crunches</span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5-5dNC3HZgDPWe51kY2Hf6B65cqqhYSLz4VTumgj-9RVXsEHDXZiwBBLVsOCpHUaF35AbvoQ4-zxPdWeUMnRrfdQ7wWJDKotWpTpVuo63X4caGRxCFmXXqnfMMAAm-VnN5Ktm8tkwygnc/s1600/crnch1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglOgHVy1pO9fg26Iz73jHchz6iTn49KaKxpScSXQwS8oYhOG78w07pGqUWN9IISABF2AczzMmaxLHV47MTMPpL4c0IBjd7a9w74brHzZyZN7C1WHTbl2Y8vN-p-H7tzASJVK_u1p7uGu4Y/s1600/crnch2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/crunches</span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglOgHVy1pO9fg26Iz73jHchz6iTn49KaKxpScSXQwS8oYhOG78w07pGqUWN9IISABF2AczzMmaxLHV47MTMPpL4c0IBjd7a9w74brHzZyZN7C1WHTbl2Y8vN-p-H7tzASJVK_u1p7uGu4Y/s1600/crnch2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Form</span></b><span style="font-size: 12pt; line-height: 115%;">: In this exorcise you want to keep your elbows out horizontally with your hands over your ears. Next when you raise your chest to the crunch spot keep your eyes focused on the roof and imagine moving your chest towards the ceiling not towards your knees you should only attain a small amount of lift as this is all it takes for the crunch.</span><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Abdominal Crunches can be viewed through the link</span><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/crunches</span><br />
</div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;">Lower Abdominal Muscles</span></u></b><br />
<br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Hanging Leg Raise</span></b><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">This exorcise does require a power tower of some sort. (</span><span style="font-size: 8pt; line-height: 115%;">http://advancedfitcomau.melbourneitwebsites.com/cat/index.cgi/shopfront/view_product_details?category_id=8738&product_id=286380</span><span style="font-size: 12pt; line-height: 115%;">) This is a great exorcise for your lower abs which are generally the weakest of your abs.</span><br />
</div><div class="MsoNormal"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ7vRic4iFvTMif_eMkn7GEPM9kysSekxjQKUZR7K6zIk8p2hTbPCdSnaQk1_WrNCsVVndjY2Ns0csNMY6T7VXPfblxLohV8448CvbhK32LoeOai1S0nxCcFzJPC5yj01LvmrO1C8vYbJI/s1600/lgrse1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/hanging-leg-raise</span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ7vRic4iFvTMif_eMkn7GEPM9kysSekxjQKUZR7K6zIk8p2hTbPCdSnaQk1_WrNCsVVndjY2Ns0csNMY6T7VXPfblxLohV8448CvbhK32LoeOai1S0nxCcFzJPC5yj01LvmrO1C8vYbJI/s1600/lgrse1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ97VhR06lfpHB0cl0BS65ttchKniL-WegDpJHkQb4BfgubgpxqRIBQv5o3BdVRgpUbuEKhQ6PilbvF-OerQPSDinAluqcae5rvd7gr7_E75r49H_Z7jna5ExIbb3VVn7G6hElELeuzCtC/s1600/lgrse2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/hanging-leg-raise</span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ97VhR06lfpHB0cl0BS65ttchKniL-WegDpJHkQb4BfgubgpxqRIBQv5o3BdVRgpUbuEKhQ6PilbvF-OerQPSDinAluqcae5rvd7gr7_E75r49H_Z7jna5ExIbb3VVn7G6hElELeuzCtC/s1600/lgrse2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Form:</span></b><span style="font-size: 12pt; line-height: 115%;"> In this exorcise you want to keep your body from the waist up stationary and straight. When raising the legs do so in a fluid straight manor and avoid favouring any particular side.</span><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform the Hanging Leg Raise can be viewed through the link</span><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/hanging-leg-raise</span><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Leg Pull Ins</span></b><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Another great lower abdominal exorcise, this one will leave you burning for sure.</span><br />
</div><div class="MsoNormal"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj58k_6iRm6eKJU0LNgB9XgWB6a8o4rKsAC07-Me0R0wW2ZltdscDdunb9HSS3ObX8DQJiJMZQrbJgKAySa-CJspdAnlzJTTS_y4Iv6MxqWTod1TzbNOpiJfJj1nLhvWjwuPEtxUVBv-3QB/s1600/legins1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/leg-pull-in</span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj58k_6iRm6eKJU0LNgB9XgWB6a8o4rKsAC07-Me0R0wW2ZltdscDdunb9HSS3ObX8DQJiJMZQrbJgKAySa-CJspdAnlzJTTS_y4Iv6MxqWTod1TzbNOpiJfJj1nLhvWjwuPEtxUVBv-3QB/s1600/legins1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVdqWxxPEmCgZ2cm0Uee8ow2YdQE_V7xfrnEvcy3IIu7w1WAIKRym-FnUpYecKWqbHy_U0wqn0bJCGfg4FMNtfjudls6tOCsDt0llVycmu-7B0K8POQv0EsWVxp-aMBWR509OTLfGQI3Q-/s1600/legins2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/leg-pull-in</span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVdqWxxPEmCgZ2cm0Uee8ow2YdQE_V7xfrnEvcy3IIu7w1WAIKRym-FnUpYecKWqbHy_U0wqn0bJCGfg4FMNtfjudls6tOCsDt0llVycmu-7B0K8POQv0EsWVxp-aMBWR509OTLfGQI3Q-/s1600/legins2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Form:</span></b><span style="font-size: 12pt; line-height: 115%;"> With this exorcise lay your hand flat on the ground perpendicular to your body in the direction of your feet, this will give you stabilization. Make sure your legs don't flail around keep them tight together. When raising your knees to your chest keep the movement in a straight direction avoid any leaning.</span><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform the Leg Pull Ins can be viewed through the link</span><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/leg-pull-in</span><br />
</div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;">Obliques (Side of your abs)</span></u></b><br />
<b><u><span style="font-size: 12pt; line-height: 115%;"><br />
</span></u></b></div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Barbell Side Bend</span></b><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">This exorcise requires a barbell to perform although I'm sure dumbbells can be improvised and do the same trick. This exorcise is a very easy one, all you have to do is lean side to side.</span><br />
</div><div class="MsoNormal"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc7tQ1yxg_CDowi9D9mKYd0cvU8oYXIVE8_G2oRzi8G7aMMfrjDMzvA7vMg1OzQBC9wZSbHIPmLQGIh6Fy6j0dJjlxBfiiVOE0Ykl3iVMsGbIfCpRdSlOKOjk2NQH0DV0a7j7Ybi0DLLIb/s1600/brbside1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/barbell-side-bend</span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc7tQ1yxg_CDowi9D9mKYd0cvU8oYXIVE8_G2oRzi8G7aMMfrjDMzvA7vMg1OzQBC9wZSbHIPmLQGIh6Fy6j0dJjlxBfiiVOE0Ykl3iVMsGbIfCpRdSlOKOjk2NQH0DV0a7j7Ybi0DLLIb/s1600/brbside1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXQx26cMScuf4M_cduUKJ_U_cn7Z3-A6UtKnIFqSKF3zy4b7c-No6Ki0HseZV7KnBBKgpISYUZ0hOLCypXhf4V3C9fof7g3RnIcx9-nNrXrSe1SOJUBT5AYJ8Ev2m_-AmbN-ByFVmWUZZE/s1600/brbside2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/barbell-side-bend</span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXQx26cMScuf4M_cduUKJ_U_cn7Z3-A6UtKnIFqSKF3zy4b7c-No6Ki0HseZV7KnBBKgpISYUZ0hOLCypXhf4V3C9fof7g3RnIcx9-nNrXrSe1SOJUBT5AYJ8Ev2m_-AmbN-ByFVmWUZZE/s1600/brbside2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Form:</span></b><span style="font-size: 12pt; line-height: 115%;"> With this exorcise you want to start standing straight with the barbell evenly distributed across your shoulders. When you lean keep your body from the waist down as stationary and vertical as possible. As you lean only go to a 45 degree angle with the barbell max, if you go too far you could pull a muscle or lose balance.</span><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Barbell Side Bends can be viewed through the link</span><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/barbell-side-bend</span><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Cross-Body Crunch</span></b><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">A great exorcise that involves the whole body to perform, this will target both your obliques and also the rest of your abs.</span><br />
</div><div class="MsoNormal"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxBDfh2n701LmNCxCes_sLPuy4XcFkeQZSNiRBdp2D9Lvdj529s4FI2fH7ez1MPyL50v1AbSB46Z_qfmLojTtnxSwnZo6ZWVT5d6XNw2E-4HJiZSxgcxSs0drHYySWT107wyfJgr6eJwnZ/s1600/crsab1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/cross-body-crunch</span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxBDfh2n701LmNCxCes_sLPuy4XcFkeQZSNiRBdp2D9Lvdj529s4FI2fH7ez1MPyL50v1AbSB46Z_qfmLojTtnxSwnZo6ZWVT5d6XNw2E-4HJiZSxgcxSs0drHYySWT107wyfJgr6eJwnZ/s1600/crsab1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0xUigqyjKM6Z-gvtJ7aYmu64g4DwTyHME4yyp2_i8KNbHGnGyt6ciO7uwjrXBT9DNAt8T4DQwDmdC4l4WkdMHjsa58ipFVc0y94AJm4Z8g76WBq03LJYBV3jg40ZNAGVapGpyJB03_uJ6/s1600/crsab2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/cross-body-crunch</span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0xUigqyjKM6Z-gvtJ7aYmu64g4DwTyHME4yyp2_i8KNbHGnGyt6ciO7uwjrXBT9DNAt8T4DQwDmdC4l4WkdMHjsa58ipFVc0y94AJm4Z8g76WBq03LJYBV3jg40ZNAGVapGpyJB03_uJ6/s1600/crsab2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Form:</span></b><span style="font-size: 12pt; line-height: 115%;"> In this exorcise you want to bring your elbows to your knees meeting half way, make sure you keep your weight pivoted on your pelvis area, finding the balance point will help you with this exorcise. </span><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Cross-Body Crunches can be viewed through the link</span><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/cross-body-crunch</span><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Oblique Crunches</span></b><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">A version of the normal crunch only on your side, targets the obliques mainly and when done right burns great.</span><br />
</div><div class="MsoNormal"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1H9xASlzmD08-0jVNONsYifPNO6s8sbwRnZ7XiLnX1huHtcSaQepXFCeI1jEdbMd0H9a505_rM0xTvyhzjpThI-jI6eYnBPF3-NVp9Hj53uup9mecpL174hwkoHTfmRQJOSrRREbFLKOE/s1600/oblqcr1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/oblique-crunches-on-the-floor</span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1H9xASlzmD08-0jVNONsYifPNO6s8sbwRnZ7XiLnX1huHtcSaQepXFCeI1jEdbMd0H9a505_rM0xTvyhzjpThI-jI6eYnBPF3-NVp9Hj53uup9mecpL174hwkoHTfmRQJOSrRREbFLKOE/s1600/oblqcr1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihPQCyiKBCBaK4cfbUfKs-Lb4wdtp0LJMpQHy3Yp7yZxJVeb1pkHZO9O7c5OA-zZtnxcVuDHQ8XSmqaxcBjor-FssaR8o4f91LK4sNQfswiICmDzmbqCEtBW27qiGpmsjYyu3FOR2cZ9nD/s1600/oblqcr2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/oblique-crunches-on-the-floor</span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihPQCyiKBCBaK4cfbUfKs-Lb4wdtp0LJMpQHy3Yp7yZxJVeb1pkHZO9O7c5OA-zZtnxcVuDHQ8XSmqaxcBjor-FssaR8o4f91LK4sNQfswiICmDzmbqCEtBW27qiGpmsjYyu3FOR2cZ9nD/s1600/oblqcr2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Form:</span></b><span style="font-size: 12pt; line-height: 115%;"> In this exorcise you want to be laying on your side with your knees bent in. Effectively using the same form technique as a normal crunch, raise your body upwards towards the ceiling. To get an even build make sure you mirror your position when changing to the other side.</span><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Oblique Crunches can be viewed through the link</span><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/oblique-crunches-on-the-floor</span><br />
<br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">To finish up I would just like to add that getting a 6 pack is a challenge you shouldn't take lightly, when and if you do get your desired abs you will have to continue to nurture them and watch your diet or they will disappear before you know it. Although having a 6 pack is the ultimate ego boost for any guy, and for females there's nothing sexier than a flat stomach.</span><br />
<br />
<span style="font-size: xx-small;"><span style="line-height: 115%;">Easy Muscle Building Tips by Phil.</span></span><span style="font-size: 12pt; line-height: 115%;"> </span></div><br />
<style type="text/css">
@import url(http://www.google.com/cse/api/branding.css);
</style><br />
<div class="cse-branding-right" style="background-color:#FFFFFF;color:#000000"><div class="cse-branding-form"><form action="http://getstrongstips.blogspot.com/" id="cse-search-box"><div><input type="hidden" name="cx" value="partner-pub-3403642825524982:og3m5w5orep" /><br />
<input type="hidden" name="cof" value="FORID:11" /><br />
<input type="hidden" name="ie" value="ISO-8859-1" /><br />
<input type="text" name="q" size="31" /><br />
<input type="submit" name="sa" value="Search" /><br />
</div></form></div><div class="cse-branding-logo"><img src="http://www.google.com/images/poweredby_transparent/poweredby_FFFFFF.gif" alt="Google" /><br />
</div><div class="cse-branding-text">Custom Search<br />
</div></div><br />
<style type="text/css">
@import url(http://www.google.com/cse/api/branding.css);
</style><br />
<div class="cse-branding-right" style="background-color:#FFFFFF;color:#000000"> <div class="cse-branding-form"> <form action="http://getstrongstips.blogspot.com/" id="cse-search-box"> <div> <input type="hidden" name="cx" value="partner-pub-3403642825524982:og3m5w5orep" /><br />
<input type="hidden" name="cof" value="FORID:11" /><br />
<input type="hidden" name="ie" value="ISO-8859-1" /><br />
<input type="text" name="q" size="31" /><br />
<input type="submit" name="sa" value="Search" /><br />
</div> </form> </div> <div class="cse-branding-logo"> <img src="http://www.google.com/images/poweredby_transparent/poweredby_FFFFFF.gif" alt="Google" /><br />
</div> <div class="cse-branding-text"> Custom Search<br />
</div></div>Info Baghttp://www.blogger.com/profile/15029202413191742127noreply@blogger.com0tag:blogger.com,1999:blog-383098076004824074.post-2677534238065784192010-10-29T22:43:00.000-07:002010-11-01T02:14:50.908-07:00Build Your Chest Easy<!--[if !mso]> <style>
v\:* {behavior:url(#default#VML);}
o\:* {behavior:url(#default#VML);}
w\:* {behavior:url(#default#VML);}
.shape {behavior:url(#default#VML);}
</style> <![endif]--><!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves>false</w:TrackMoves> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-AU</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="267"> <w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/> <w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/> <w:LsdException Locked="false" Priority="39" Name="toc 1"/> <w:LsdException Locked="false" Priority="39" Name="toc 2"/> <w:LsdException Locked="false" Priority="39" Name="toc 3"/> <w:LsdException Locked="false" Priority="39" Name="toc 4"/> <w:LsdException Locked="false" Priority="39" Name="toc 5"/> <w:LsdException Locked="false" Priority="39" Name="toc 6"/> <w:LsdException Locked="false" Priority="39" Name="toc 7"/> <w:LsdException Locked="false" Priority="39" Name="toc 8"/> <w:LsdException Locked="false" Priority="39" Name="toc 9"/> <w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/> <w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/> <w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/> <w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/> <w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/> <w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/> <w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/> <w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/> <w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/> <w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/> <w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/> <w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/> <w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/> <w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/> <w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/> <w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/> <w:LsdException Locked="false" Priority="37" Name="Bibliography"/> <w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin-top:0cm;
mso-para-margin-right:0cm;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0cm;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:"Times New Roman";
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style> <![endif]--> <br />
<div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Want to have a ripped, rock hard chest that will make the girls drool? It's not at all that difficult as it may seem. Your chest is a major motor function of your body contributing greatly to your upper body power, so naturally a males body will build that chest tough!</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;">Pectoralis Major & Minor</span></u></b></div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;"><br />
</span></u></b></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Most commonly referred to as just your pectoral muscles, these are not just as simple as push. It's far too common for males to train there pectorals hard and after several weeks notice they have a chest which doesn't look like you average movie star studs chest. This is because the pectorals need to be shaped! </span></div><div class="MsoNormal"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp_5x06myG8B0GrUwKbytZpp5dyfUKo_Y4BeXoIOr_8hIrTImBDV99inNRqJAlI_623rypjnaqA8d8nNvkKXkWXYnjp-nj_L5UzA3TVvbVevfTS15qcrz1ArgN3NtO7WeJQdfQgyQh7Zv-/s1600/gladiatorChest.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="310" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp_5x06myG8B0GrUwKbytZpp5dyfUKo_Y4BeXoIOr_8hIrTImBDV99inNRqJAlI_623rypjnaqA8d8nNvkKXkWXYnjp-nj_L5UzA3TVvbVevfTS15qcrz1ArgN3NtO7WeJQdfQgyQh7Zv-/s320/gladiatorChest.jpg" width="320" /></a></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"><br />
</span><span style="font-size: 12pt; line-height: 115%;"></span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">In the diagram above you can see that different parts of this muscle operate different motions, and when you build on these areas they become bigger. So what you need to do is balance your training over these areas so you achieve a nicely shaped and symmetrical pectoral muscle.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;">Getting Ripped</span></u></b></div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;"><br />
</span></u></b></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Alrighty then, first of all in my opinion chest exorcises are the easiest and most enjoyable but that could just be me. I believe this because your chest muscles are quite large and these muscles are generally constantly being used throughout the day in practically every situation. </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Training your pectorals is simple and quite easy it is almost always done using a bench press, the universal machine for all things chesty. The most common exorcise on this machine is the bench press which just so happens to be the name of the machine. </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">The Bench Press</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Essentially contrived of a bench, and two safety poles of which also hold the barbell when not being used. Note that the only essential part of this is the bench, an you can choose between using a barbell or dumbbells. </span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">The bench press is the core exorcise for your pectorals and will achieve most of the mass gain in muscle.</span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6E8OGkMqZSuC75-DRVat01vSLwjAdYEzKeOfLOZea8xdIWPetrCnwWzUqedDVzzqcD9bZxBK21Kv8STTa_9AmenmzVEpV2WNgZVxEaPi-FUme7f-8KA49fscsPOx-HRCMtmsTpIuoVxWn/s1600/bnchprs2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/barbell-bench-press-medium-grip</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6E8OGkMqZSuC75-DRVat01vSLwjAdYEzKeOfLOZea8xdIWPetrCnwWzUqedDVzzqcD9bZxBK21Kv8STTa_9AmenmzVEpV2WNgZVxEaPi-FUme7f-8KA49fscsPOx-HRCMtmsTpIuoVxWn/s1600/bnchprs2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkty3y5iw1TmU6AAjlb7HVFC7q7pWXQ9kz1eRWFrF2WMWuGMw2uaII6MEqkdcg_0aFqWuMTuX9ouXpJg9fTmLCEgwWe_QJ4oVtJFAbBDwYhQK3CW-Jmyv94ly3SPU90n39cuCiL4N9lxCo/s1600/bnchprss1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/barbell-bench-press-medium-grip</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkty3y5iw1TmU6AAjlb7HVFC7q7pWXQ9kz1eRWFrF2WMWuGMw2uaII6MEqkdcg_0aFqWuMTuX9ouXpJg9fTmLCEgwWe_QJ4oVtJFAbBDwYhQK3CW-Jmyv94ly3SPU90n39cuCiL4N9lxCo/s1600/bnchprss1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform a Bench Press can be viewed through the link</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/barbell-bench-press-medium-grip</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Incline Bench Press</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">The incline bench press is much the same as your ordinary bench press only the bench is raised, generally a 30 degree incline is optimal. This exorcise will target the upper part of your pectorals and will create more size to your pectorals. </span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmcPsHgsw23JAHHJpsdqs32qPg9TZqynVxc7E1VinppEFXKZ4jXbRM9801ZSJsNvTAVc7HnJPn2r0BhyD-gOEoTBsRofQ3mxUhbhJ_6pNRFw8S21hWgQoHwWqVNTd_nzpwa6T68MzpyzwZ/s1600/inclprss1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/incline-dumbbell-press</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmcPsHgsw23JAHHJpsdqs32qPg9TZqynVxc7E1VinppEFXKZ4jXbRM9801ZSJsNvTAVc7HnJPn2r0BhyD-gOEoTBsRofQ3mxUhbhJ_6pNRFw8S21hWgQoHwWqVNTd_nzpwa6T68MzpyzwZ/s1600/inclprss1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1rzTxbXDkn91grdMyBde3VM72DJh3gtPabMrkfoylCFklPlR8W1dfDkKfWkNIg4UJM6hgVXiwnIVJCtaD7bpoEI5SKgZEpja4j10syCPGLOtExq2FRoabByPspEQeLBz69MAylom7Tulc/s1600/inclprss2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/incline-dumbbell-press</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1rzTxbXDkn91grdMyBde3VM72DJh3gtPabMrkfoylCFklPlR8W1dfDkKfWkNIg4UJM6hgVXiwnIVJCtaD7bpoEI5SKgZEpja4j10syCPGLOtExq2FRoabByPspEQeLBz69MAylom7Tulc/s1600/inclprss2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform an Incline Bench Press can be viewed through the link</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/incline-dumbbell-press</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Decline bench Press</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">The decline bench press is opposite to the incline obviously, and targets as you would expect the lower pectoral region, in turn creating a curve underneath your chest muscles and gives a good shape.</span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ7Lc5sqI1ajG6AdevwGNUb_C0cMarEhq64rWOY4uCzxxbuy5ED_HZmhdjQVXTDh8V3FXnXY-CD5nuncFlF1yF8fc-nnKoOv49uU3sC3BNH5sb5PJOaMh4PDhMU3RREkoFxgd-t708HImv/s1600/dclprss1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/decline-barbell-bench-press</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ7Lc5sqI1ajG6AdevwGNUb_C0cMarEhq64rWOY4uCzxxbuy5ED_HZmhdjQVXTDh8V3FXnXY-CD5nuncFlF1yF8fc-nnKoOv49uU3sC3BNH5sb5PJOaMh4PDhMU3RREkoFxgd-t708HImv/s1600/dclprss1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIQHHAHLMpdtLQx9c2bdVBJpNhlO43s2K4RZmTSm0HPbG1HmVPUauUZcZvo5J4FG0mdTbKV9PvK35P1TFwpTwG1HcibI6ZuN8kV5sXZEVs9W8XzzQmoGIh1iGipmulMqFiyq3V9TbZZFHo/s1600/dclprss2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/decline-barbell-bench-press</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIQHHAHLMpdtLQx9c2bdVBJpNhlO43s2K4RZmTSm0HPbG1HmVPUauUZcZvo5J4FG0mdTbKV9PvK35P1TFwpTwG1HcibI6ZuN8kV5sXZEVs9W8XzzQmoGIh1iGipmulMqFiyq3V9TbZZFHo/s1600/dclprss2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform a Decline Bench Press can be viewed through the link</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/decline-barbell-bench-press</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Dumbbell Flyes</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">These are exceptional exorcises which give great volume and shape to your pectorals as well as building on valuable strength. These can be performs normally and also in both incline and decline variations. These require great care as injury while performing this exorcises is expected if not done correctly.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Safety Tip:</span></b><span style="font-size: 12pt; line-height: 115%;"><b> </b>When performing this exorcise make sure you <b>never</b> let your elbows go below your shoulder </span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">height, doing this causes hyperextension of the pectorals and you will find both pain and strength loss if you go below this point too far.</span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvqIlHoHAp6NU99We1imj3JZ3YoEsL9wYMHJHqes4XW1PACs1XpOytgyhZyEPW8eMq8x05bdnChppwIT0mbqeAclvomE-tG2oIPExUVzk7ETt61hvUJLsvhnbpmk6q-gXfq1Sz-EnOO-oa/s1600/fly1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvqIlHoHAp6NU99We1imj3JZ3YoEsL9wYMHJHqes4XW1PACs1XpOytgyhZyEPW8eMq8x05bdnChppwIT0mbqeAclvomE-tG2oIPExUVzk7ETt61hvUJLsvhnbpmk6q-gXfq1Sz-EnOO-oa/s1600/fly1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE9_M875iqb_h8pUajkhvSXlIakPQ5ZDfGIsrXxEZNPVuelu0j7w7dy2kbtNratmGpqbSpDWs-8SkNAHCVKcTv6sBvoDxp7Km2CTTLiMbEPxvhzsIYTeixpSNxt7ZFT_5tW664GOsmoCqZ/s1600/fly2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE9_M875iqb_h8pUajkhvSXlIakPQ5ZDfGIsrXxEZNPVuelu0j7w7dy2kbtNratmGpqbSpDWs-8SkNAHCVKcTv6sBvoDxp7Km2CTTLiMbEPxvhzsIYTeixpSNxt7ZFT_5tW664GOsmoCqZ/s1600/fly2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Dumbbell Flyes can be viewed through the link</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">These are my recommended exorcises you should incorporate into your chest building routine, I recommend you perform these exorcises using 3x10; 3 sets 10 reps on each exorcise. Make sure you train all areas of your pectorals to ensure you get the ripped chest you dream for!</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: xx-small;"><span style="line-height: 115%;">Easy Muscle Building Tips by Phil.</span></span><span style="font-size: 12pt; line-height: 115%;"> </span></div><br />
<style type="text/css">
@import url(http://www.google.com/cse/api/branding.css);
</style><br />
<div class="cse-branding-right" style="background-color:#FFFFFF;color:#000000"> <div class="cse-branding-form"> <form action="http://getstrongstips.blogspot.com/" id="cse-search-box"> <div> <input type="hidden" name="cx" value="partner-pub-3403642825524982:og3m5w5orep" /><br />
<input type="hidden" name="cof" value="FORID:11" /><br />
<input type="hidden" name="ie" value="ISO-8859-1" /><br />
<input type="text" name="q" size="31" /><br />
<input type="submit" name="sa" value="Search" /><br />
</div> </form> </div> <div class="cse-branding-logo"> <img src="http://www.google.com/images/poweredby_transparent/poweredby_FFFFFF.gif" alt="Google" /><br />
</div> <div class="cse-branding-text"> Custom Search<br />
</div></div>Info Baghttp://www.blogger.com/profile/15029202413191742127noreply@blogger.com0tag:blogger.com,1999:blog-383098076004824074.post-45616833469469408752010-10-29T03:51:00.000-07:002010-11-01T02:15:06.115-07:00Hard Gym FactsProvided here are some facts that must be faced.<br />
<br />
<!--[if gte mso 9]><xml> <o:OfficeDocumentSettings> <o:RelyOnVML/> <o:AllowPNG/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-AU</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="267"> <w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/> <w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/> <w:LsdException Locked="false" Priority="39" Name="toc 1"/> <w:LsdException Locked="false" Priority="39" Name="toc 2"/> <w:LsdException Locked="false" Priority="39" Name="toc 3"/> <w:LsdException Locked="false" Priority="39" Name="toc 4"/> <w:LsdException Locked="false" Priority="39" Name="toc 5"/> <w:LsdException Locked="false" Priority="39" Name="toc 6"/> <w:LsdException Locked="false" Priority="39" Name="toc 7"/> <w:LsdException Locked="false" Priority="39" Name="toc 8"/> <w:LsdException Locked="false" Priority="39" Name="toc 9"/> <w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/> <w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/> <w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/> <w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/> <w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/> <w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/> <w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/> <w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/> <w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/> <w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/> <w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/> <w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/> <w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/> <w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/> <w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/> <w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/> <w:LsdException Locked="false" Priority="37" Name="Bibliography"/> <w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin-top:0cm;
mso-para-margin-right:0cm;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0cm;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:"Times New Roman";
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style> <![endif]--> <br />
<div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Hard Fact 1: You Will Work Hard</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">The majority of persons who begin a workout routine expect far too much of themselves and the forms of their accomplishments. You will most definitely not become ripped within a few quick weeks, the first 2-3 weeks will be the hardest and no one and nothing will change this. If you only aspire to the type of body you dream of I'd say your moral will be short lived.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">My advice</span></b><span style="font-size: 12pt; line-height: 115%;"> is to set many goal points along the way to your final goal, Inch by inch is synch, Yard by Yard is hard. I find 2 week goal intervals are great to work with, whether the goal be to lose 2-4kgs of unwanted weight or to gain 1-3kgs in muscle grinding the gym hard for two weeks and achieving satisfaction is a lot easier than attempting an 8-16 week transformation head on.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Hard Fact 2: Do Your Research</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Of course since your reading this yes you are doing your research, however this blog is about showing you what is needed to be known and it is up to you to expand on the knowledge. Knowing as much as possible about working out and fitness and everything along with it will be the greatest of assets. <span> </span></span></div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">My advice</span></b><span style="font-size: 12pt; line-height: 115%;"> is to take this fact seriously, you can hire trainers but you at some point must learn the ins and outs of body fitness and working out. The internet is a powerful tool for knowledge, it is the source to most of my own fitness know how when I was a teen.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Hard Fact 3: Patience is key</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">As stated before you will work hard, and it will take time. </span>"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish" John Quincy Adams. If you cannot be patient with your body you will only fail.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>My advice</b> is if you believe that no matter how hard you try you just don't have the patience for your body physique, than your body will reflect that. So give patience a shot, it just might surprise you.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Hard Fact 4: The Complication of Calories</b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">When building a lot of muscle your body burns through calories much more than your average person. It's typically assumed that all calories are equal and eating one food will be the same as eating another of equal calories. This is very wrong, when bulking stick to bulking diets and keep the junk food which causes fat gain far away or eat only occasionally.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Hard Fact 5: You cannot live on supplements</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Supplements are what they say they are... SUPPLEMENTS, not replacements. A diet is your ultimate weapon again fat and your shining ride to macho city. Stick to a healthy diet and only supplement it with supplements and you will feel great.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Hard Fact 6: Don't be specific</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Most exorcises can be looked at as either single jointed exorcises or multi-joint exorcises. Far too many people are lazy and stick to single joint exorcises working between 1-3 muscles and only 1 muscle group at a time. Multi-joint exorcises are regarded as hard and difficult and quite often avoided by some, these however engage multiple muscle groups at one time. This is effectively burning more calories, and building more muscles all during a single exorcise! Saves time and increases your strength much faster and efficiently.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">My advice</span></b><span style="font-size: 12pt; line-height: 115%;"> is to engage in exorcises such as squats and dead lifts as these work so many muscles and can save so much time.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Hard Fact 7: Change it up</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">A good routine will eventually need to be put back into storage and a new one must be found. A common speed bump for gym junkies is the plateau, this is the point in time when they no longer improve at a satisfactory rate. You must change up a routine every once and a while to keep your muscles fighting. <span> </span></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: xx-small;"><span style="line-height: 115%;">Easy Muscle Building Tips by Phil.</span></span><span style="font-size: 12pt; line-height: 115%;"><span> </span></span></div><br />
<style type="text/css">
@import url(http://www.google.com/cse/api/branding.css);
</style><br />
<div class="cse-branding-right" style="background-color:#FFFFFF;color:#000000"> <div class="cse-branding-form"> <form action="http://getstrongstips.blogspot.com/" id="cse-search-box"> <div> <input type="hidden" name="cx" value="partner-pub-3403642825524982:og3m5w5orep" /><br />
<input type="hidden" name="cof" value="FORID:11" /><br />
<input type="hidden" name="ie" value="ISO-8859-1" /><br />
<input type="text" name="q" size="31" /><br />
<input type="submit" name="sa" value="Search" /><br />
</div> </form> </div> <div class="cse-branding-logo"> <img src="http://www.google.com/images/poweredby_transparent/poweredby_FFFFFF.gif" alt="Google" /><br />
</div> <div class="cse-branding-text"> Custom Search<br />
</div></div>Info Baghttp://www.blogger.com/profile/15029202413191742127noreply@blogger.com1tag:blogger.com,1999:blog-383098076004824074.post-20594689348037531792010-10-29T03:48:00.000-07:002010-11-01T02:15:22.361-07:00Fitness Myths<div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">I have provided here a list of common myths circulating the world of fitness.</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> </span><b><span style="font-size: 12pt; line-height: 115%;"> </span></b></div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Myth 1: Spot Reduction</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">If I crunch abdominal exorcises I'll be packing a six pack in no time! WRONG! No matter where you train specifically or intensely on your body the fat around that area may or may not be the first to go. Ultimately you have a body type, you were born with it the end. </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">My advice </span></b><span style="font-size: 12pt; line-height: 115%;">if your wanting that six pack that's always only a couple mm of fat away or a tush like a ripe apple, the key to getting it is as follows...</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Hard work, push your fitness to the limits</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Cardio is key, do those crunches as much as you want they will do squat</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Less calories in than out</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Remove all sugar and saturated fats as possible from your diet</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Don't give up!</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Myth 2: Muscle turns to Fat</span></b></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Unless you are a steroid junkie come coach potato then your muscles will not become fat if you suddenly stop gyming it up. Fat can be converted into muscle, muscle however will shed but will not become horrid rolls. Training your muscles causes Hypertrophy (Muscle gain), not training your muscles causes Atrophy (Lose muscle mass).</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">My advice</span></b><span style="font-size: 12pt; line-height: 115%;"> if your worrying about your muscle turning to fat... don't stop training!</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Myth 3: Low intensity = More fat loss</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">This is partly true, however deceiving. You burn roughly 60% fat when exorcising at a low intensity and in turn as the intensity rises your body slowly switches to carbohydrates. To put it in a clear perspective walking for 30 minutes may burn 150 calories (60% = 72 of fat), but a run for 30 minutes and burn up to and possibly more than 270 calories (50% =135 of fat).</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">My advice</span></b><span style="font-size: 12pt; line-height: 115%;"> is that not only does running burn more calories but it makes you feel better about yourself, and also how others look at you. Running really isn't all that too difficult it really is about doing it right and you'll be surprised to know that it's not too uncommon to come across adults that do not know how to run properly. Here's a link for any one curious about the proper technique of running;</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> http://www.ehow.com/how_2311464_run-properly.html</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Myth 4: More sweat = More fat loss</span></b></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">The more a person sweats definitely adds to the amount of weight one will lose during a session, however this will not be fat it will be water loss. Everyone sweats differently depending on their own body, the only light in this tunnel would be that once a person starts sweating it is a good indication that they are burning fat but not necessarily that they are burning more than usual.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Myth 5: Sports Drinks > Water</span></b></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">If you wish to pour sugar and sodium (Salt) into your body while you train go ahead, I myself would rather save the money and go with the free alternative water. If your disagreeing with me here because athletes are among the largest consumers of sports drinks, than yes you are right. Athletes train for hours at a time and require the sugars and sodium from the drinks as they would be constantly running out. It does however take 2 hours of running before the average person would require a top up on their sugar and sodium source.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">My advice</span></b><span style="font-size: 12pt; line-height: 115%;"> is that sporting drinks really are for your typical "Sports". A session at the gym cannot be considered the same as running on a field for an hour, all you really need to sustain yourself during a workout is water.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Myth 6: Longer the workout the more results</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">This has been majorly debated over the past but as many have concluded the best routine for you is yours to find. Some people find that working out hours a day multiple times a week is best, however many who attempt such harsh treatment of their bodies will find themselves reaped of energy to do anything else. Evidence out there shows that working out even only once a week can be effective.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">My advice</span></b><span style="font-size: 12pt; line-height: 115%;"> is to start off easy if your new, and if your novice to working out then give a tough routine a try, the results will tell all.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Myth 7: Starve yourself to get thin</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">This is a very important myth that many do not accept and appreciate. Cutting calories will cause weight loss but once you starve yourself your body freaks. Instead of your body normally assuming the fat you already have as substitute for less calorie intake, when you starve yourself those fat reserves become more important and your body no longer wants to waste it and begins to use muscle for energy instead. And here you will be achieving exactly the opposite to what you aim to achieve. </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">My advice</span></b><span style="font-size: 12pt; line-height: 115%;"> if you're looking to lose weight asap, remove all sugar, saturated fats and as much simple carbs as you can.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Myth 8: The all protein diet</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">If a person consumes above 50% of protein in their overall daily diet consumption the only thing they can gloat about is smelly farts. In fact eating too much protein can be bad for your body as it can cause dehydration. The optimal intake of protein is 20%-30% of your total daily diet, stick to this and your muscles will be growing in no time.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Myth 9: Carbs are the enemy!</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Yes carbs can be the enemy but the label Carbohydrates forks into two sub categories, simple and complex carbs. Simple being your no no's such as sugar and corn syrup, and complex being your juice for daily energy such as broccoli and whole grains.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Myth 10: Fat makes you fat!</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">I find myself laughing inside whenever I hear an add promoting a food product with none or reduced fat as a healthy food. The truth is however the advertisement should be telling me that the product is sugar reduced or free not fat reduced or free. Sugar is the biggest culprit in today's fat boom, and along with it is saturated fats. These are what you should be looking to reduce from your food.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Myth 11: Doesn't matter what I eat if I train</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Does it matter if you eat a lot of food good or bad when you've been training? It certainly matters, although to a degree you can get away with it. By this I mean if you can burn enough calories to use the food you ate!</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">My advice</span></b><span style="font-size: 12pt; line-height: 115%;"> is only eat when you should be eating and only as much as you require, food is taken for granted much too much these days.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Myth 12: Training like a pro will make you one</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">First thing to remember here is that pro you are copying most likely took a long time to find that routine for themselves and to get to the physique itself. It is unlikely that many other people would also fit the same training routine. It's very important that you find your own routine working on what comes naturally and best to you.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">My advice</span></b><span style="font-size: 12pt; line-height: 115%;"> is do some research, look at what pros do to keep fit and use that as your goal routine and build yours around the improvement of yourself so you can perform the same routines as pros, and I guarantee you that by this time you will look like a pro.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Myth 13: Being ripped gets the chicks</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Quite an arguably difficult statement to prove or disprove, however I will give you both sides of the argument. Go to the beach and there will be without doubt a group of ripped guys hanging with hot girls, is this really to do with them being buff? Girls like a strong fit male without question, so clearly it's reason ripped beach boys get the hot beach girls. Or is it? Think about this, a particular unfit gentleman lacks the confidence to ask a girl out. He seeks out professional training and becomes ripped then heads to the beach and begins picking up girls all the time. The fit body provided the confidence boost needed to approach girls, is it not actually his confidence attracting the girls?</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">My advice</span></b><span style="font-size: 12pt; line-height: 115%;"> is not to worry too much around materialistic ideas such as being ripped gets girls, if you cannot be confident in yourself why should anyone else show any confidence in you?</span><br />
<br />
<span style="font-size: xx-small;"><span style="line-height: 115%;">Easy Muscle Building Tips by Phil.</span></span><span style="font-size: 12pt; line-height: 115%;"> </span></div><br />
<style type="text/css">
@import url(http://www.google.com/cse/api/branding.css);
</style><br />
<div class="cse-branding-right" style="background-color:#FFFFFF;color:#000000"> <div class="cse-branding-form"> <form action="http://getstrongstips.blogspot.com/" id="cse-search-box"> <div> <input type="hidden" name="cx" value="partner-pub-3403642825524982:og3m5w5orep" /><br />
<input type="hidden" name="cof" value="FORID:11" /><br />
<input type="hidden" name="ie" value="ISO-8859-1" /><br />
<input type="text" name="q" size="31" /><br />
<input type="submit" name="sa" value="Search" /><br />
</div> </form> </div> <div class="cse-branding-logo"> <img src="http://www.google.com/images/poweredby_transparent/poweredby_FFFFFF.gif" alt="Google" /><br />
</div> <div class="cse-branding-text"> Custom Search<br />
</div></div>Info Baghttp://www.blogger.com/profile/15029202413191742127noreply@blogger.com0tag:blogger.com,1999:blog-383098076004824074.post-9165711925245504462010-10-26T05:36:00.000-07:002010-11-01T02:15:48.188-07:00Build Your Arms Easy<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-AU</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="267"> <w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/> <w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/> <w:LsdException Locked="false" Priority="39" Name="toc 1"/> <w:LsdException Locked="false" Priority="39" Name="toc 2"/> <w:LsdException Locked="false" Priority="39" Name="toc 3"/> <w:LsdException Locked="false" Priority="39" Name="toc 4"/> <w:LsdException Locked="false" Priority="39" Name="toc 5"/> <w:LsdException Locked="false" Priority="39" Name="toc 6"/> <w:LsdException Locked="false" Priority="39" Name="toc 7"/> <w:LsdException Locked="false" Priority="39" Name="toc 8"/> <w:LsdException Locked="false" Priority="39" Name="toc 9"/> <w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/> <w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/> <w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/> <w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/> <w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/> <w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/> <w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/> <w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/> <w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/> <w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/> <w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/> <w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/> <w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/> <w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/> <w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/> <w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/> <w:LsdException Locked="false" Priority="37" Name="Bibliography"/> <w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin-top:0cm;
mso-para-margin-right:0cm;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0cm;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:"Times New Roman";
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style> <![endif]--> <br />
<div align="center" class="MsoNormal" style="text-align: center;"><b><u><span style="font-family: "Cambria","serif"; font-size: 22pt; line-height: 115%;">Build Your Arms Easy</span></u></b></div><div align="center" class="MsoNormal" style="text-align: center;"><b><u><span style="font-family: "Cambria","serif"; font-size: 22pt; line-height: 115%;"><br />
</span></u></b></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Your arms are one of the most distinguishing features on your body, males especially. The human arm is an extraordinary mechanism, capable of great strength and agility. The three major muscles you need to worry about on your arms your Biceps, Triceps and your forearms.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="251" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjimuyLuaA8LEtJ0tGRMKSA1lwsXVabzQCjzi-hghWbOqSQudpm5rMDk22LzWOKIqST9PHYl7aYj37hHGoHzx7HiXVEm1SU492qFPrn_q7huCm_qZel601qquFYGKK2YyvQTMSFv-wktjJG/s320/PS2611_330_29070.jpg" style="margin-left: auto; margin-right: auto;" width="320" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-AU</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="267"> <w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/> <w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/> <w:LsdException Locked="false" Priority="39" Name="toc 1"/> <w:LsdException Locked="false" Priority="39" Name="toc 2"/> <w:LsdException Locked="false" Priority="39" Name="toc 3"/> <w:LsdException Locked="false" Priority="39" Name="toc 4"/> <w:LsdException Locked="false" Priority="39" Name="toc 5"/> <w:LsdException Locked="false" Priority="39" Name="toc 6"/> <w:LsdException Locked="false" Priority="39" Name="toc 7"/> <w:LsdException Locked="false" Priority="39" Name="toc 8"/> <w:LsdException Locked="false" Priority="39" Name="toc 9"/> <w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/> <w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/> <w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/> <w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/> <w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/> <w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/> <w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/> <w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/> <w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/> <w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/> <w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/> <w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/> <w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/> <w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/> <w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/> <w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/> <w:LsdException Locked="false" Priority="37" Name="Bibliography"/> <w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin-top:0cm;
mso-para-margin-right:0cm;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0cm;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:"Times New Roman";
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style> <![endif]--> <div class="MsoNormal"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://store.pasco.com/pascostore/showdetl.cfm?&DID=9&Product_ID=57178&Detail=1</span></span></div></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjimuyLuaA8LEtJ0tGRMKSA1lwsXVabzQCjzi-hghWbOqSQudpm5rMDk22LzWOKIqST9PHYl7aYj37hHGoHzx7HiXVEm1SU492qFPrn_q7huCm_qZel601qquFYGKK2YyvQTMSFv-wktjJG/s1600/PS2611_330_29070.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;">Biceps</span></u></b></div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;"><br />
</span></u></b></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">The guns of the human body also known as your biceps, without ripped biceps your body lacks the firepower to go along with all your other muscles. It's on the mind of every male that's decided to make their body buff, you want ripped biceps! Not to the point where your muscle looks like tumours, but just solid and strong. </span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> </span></div><div class="MsoNormal"><br />
</div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ47MXbv0SdwvHb2hhDf7cspPQuI7NptkRX2z0IuAUbR1AOwn2IBRWg7s-jgKRFS67Z7woAHk898foVatSB0urBZ67WkKMYztRG03VMyLkIHu7XsB2OpCT98YbxxapJa3W-uWJZmx6we3e/s1600/bicep.gif" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ47MXbv0SdwvHb2hhDf7cspPQuI7NptkRX2z0IuAUbR1AOwn2IBRWg7s-jgKRFS67Z7woAHk898foVatSB0urBZ67WkKMYztRG03VMyLkIHu7XsB2OpCT98YbxxapJa3W-uWJZmx6we3e/s320/bicep.gif" width="232" /></a></div><div class="MsoNormal"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgdU29guJd5M2ge_NAi_R9k6Wt1VKjrZf83r-zelQaR8Qs7sndtGwObfqQl7YZDo6HTqqMT0pWlPIBo0lhlvOXcuTqxHuO8htm2Ax_73Xqv62goYH3O2DH3XNjOfXi16lM7L7w17ycgl8F/s1600/bicep-muscle-2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgdU29guJd5M2ge_NAi_R9k6Wt1VKjrZf83r-zelQaR8Qs7sndtGwObfqQl7YZDo6HTqqMT0pWlPIBo0lhlvOXcuTqxHuO8htm2Ax_73Xqv62goYH3O2DH3XNjOfXi16lM7L7w17ycgl8F/s200/bicep-muscle-2.jpg" width="188" /></a><span style="font-size: 12pt; line-height: 115%;"> </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Biceps are easy to train and happen to be my favourite, the key to building up your biceps is by working them hard, not intense quick working, but decent resistance training.</span></div><div class="separator" style="clear: both; text-align: center;"></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Here's a simple bicep workout, to give you an idea of what weight to start with I'll use the weight for an average 18 year old male with normal build.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Keep it simple and quick when training biceps, I find 3-4 exorcises continuous with a target of 10 reps on each works the biceps thoroughly. Recommended exorcises are Bicep Curls (Barbell, Dumbbell or machine), Incline Dumbbell Curls (Dumbbells), Hammer curls (Seated, incline or standing), Concentration Curls (Dumbbells) or Prone Curls (Dumbbells or Barbell).</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">For an example I will choose my preferred of the above...</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: small;"><b><span style="line-height: 115%;">Set 1: 1-10 reps; Barbell Curls Standing (Weight 15-25 kg/ 33-55lbs)</span></b></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">This targets your lower bicep mainly giving some shape to the lower part of the bicep. Focus only on this part and you will notice the lack of build elsewhere of the bicep.</span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL20L4Be4AgDA1_MDc0okwrgXVSSlMU306T0ldDmObTWAvbAXuJnpmvgbob281vT3kX4Y1K6qAL4ttdKkJvyotxp2sttHVfQmiNzOu6PDJkSoVhPLJJwBa_PhrxgPJDSI-vTswfUiFwsTT/s200/Curls2.jpg" style="margin-left: auto; margin-right: auto;" width="200" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/barbell-curl</span></span></td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvn_dQNqU6och_9H1S1FNNuL-bvJUEDZkv419eIzBLJ1Gp4NubwY5luI2hobgZi69JmZADPtSoyQvnZpYqQw4Xi56J17dWQVDEHzFQqk4GGZlzcsiWHLEtw8JQQ5V_BFaDHn5rmlsmOV_l/s200/Curls1.jpg" style="margin-left: auto; margin-right: auto;" width="200" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/barbell-curl</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvn_dQNqU6och_9H1S1FNNuL-bvJUEDZkv419eIzBLJ1Gp4NubwY5luI2hobgZi69JmZADPtSoyQvnZpYqQw4Xi56J17dWQVDEHzFQqk4GGZlzcsiWHLEtw8JQQ5V_BFaDHn5rmlsmOV_l/s1600/Curls1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL20L4Be4AgDA1_MDc0okwrgXVSSlMU306T0ldDmObTWAvbAXuJnpmvgbob281vT3kX4Y1K6qAL4ttdKkJvyotxp2sttHVfQmiNzOu6PDJkSoVhPLJJwBa_PhrxgPJDSI-vTswfUiFwsTT/s1600/Curls2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a></div><br />
<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Barbell Curls Standing can be viewed through the link</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/barbell-curl</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Set 2: 1-10 reps; Dumbbell Hammer Curls Standing (Weight 10-15 kg/ 22-33lbs)</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">This targets your middle and upper bicep and is great for building up a great shaped bicep.</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"><br />
</span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzr_M9rXzauEkVOm3ORtkHt0p6a5i_bJRng_tBqAvs76jafYEFMoasF1r9KGN4V5P6fnJj4qc16qs_pn6yAbx5-BDc0Kl9NnyoDd00CeHxB_SPs_-_z2WBPCAcyAOrYTrjplvs-GVLn25e/s200/Hammer2.jpg" style="margin-left: auto; margin-right: auto;" width="200" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/hammer-curls</span></span></td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjME2zRrIs1JXNfeE_bvEtdoWOMmYMcGDavHftssIjx_1RRGTYBo2HiiCRy1DvzGOmVSLpF_xYtLu8fIBYh6qHozIozYAMGAJrBataus1JRKVhQbOIaVPfXYxssJXt_gMYxJbpMPXmLAk2/s200/Hammer1.jpg" style="margin-left: auto; margin-right: auto;" width="200" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/hammer-curls</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjME2zRrIs1JXNfeE_bvEtdoWOMmYMcGDavHftssIjx_1RRGTYBo2HiiCRy1DvzGOmVSLpF_xYtLu8fIBYh6qHozIozYAMGAJrBataus1JRKVhQbOIaVPfXYxssJXt_gMYxJbpMPXmLAk2/s1600/Hammer1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzr_M9rXzauEkVOm3ORtkHt0p6a5i_bJRng_tBqAvs76jafYEFMoasF1r9KGN4V5P6fnJj4qc16qs_pn6yAbx5-BDc0Kl9NnyoDd00CeHxB_SPs_-_z2WBPCAcyAOrYTrjplvs-GVLn25e/s1600/Hammer2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a></div><br />
<div class="separator" style="clear: both; text-align: center;"></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform dumbbell hammer curls Standing can be viewed through the link</span><span style="font-size: 12pt; line-height: 115%;"> </span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/hammer-curls</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Set 3: 1-10 reps; Incline Dumbbell Curls Seated (Weight 10-15 kg/ 22-33lbs)</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Targeting mainly the upper bicep this helps build good strength into your bicep and will help improve your everyday lifting strength.</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"><br />
</span></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMgQZ5ONqMNrHtFGzHL2Y0lXBxGVUEYn22cpkULTfow0VElgBZPGza9svjbOjJuf3PLMyRRM4XqCd9WaL8KWi1DMiC27gv73ORSqt9uX4NFdGD1ioaA_sj87RUlQxPyEC9uG1WhaTCZG0W/s200/incldmbl2.jpg" style="margin-left: auto; margin-right: auto;" width="200" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/incline-dumbbell-curl</span></span></td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU8AxNRpp8FRZgAl4QPqAd0FEXBEPdMy3kzjnqoEWm8rzyw46KTdJ90GIMbipVm524JrmMLLBndpsLKcqjOtVr3AEJcc2XYR1G6VnQJN1cOk3a3T_twFTdGgoDQEI1HttmUjYSGuqr1B5d/s200/incldmb.jpg" style="margin-left: auto; margin-right: auto;" width="200" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/incline-dumbbell-curl</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU8AxNRpp8FRZgAl4QPqAd0FEXBEPdMy3kzjnqoEWm8rzyw46KTdJ90GIMbipVm524JrmMLLBndpsLKcqjOtVr3AEJcc2XYR1G6VnQJN1cOk3a3T_twFTdGgoDQEI1HttmUjYSGuqr1B5d/s1600/incldmb.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMgQZ5ONqMNrHtFGzHL2Y0lXBxGVUEYn22cpkULTfow0VElgBZPGza9svjbOjJuf3PLMyRRM4XqCd9WaL8KWi1DMiC27gv73ORSqt9uX4NFdGD1ioaA_sj87RUlQxPyEC9uG1WhaTCZG0W/s1600/incldmbl2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a></div><br />
<div class="separator" style="clear: both; text-align: center;"></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Incline Dumbbell Curls Seated can be viewed through the link</span><span style="font-size: 12pt; line-height: 115%;"> </span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/incline-dumbbell-curl</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Set 4: 1-10 reps; Concentration Curls Seated (Weight 10-15 kg/ 22-33lbs)</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">These target the middle of your bicep and are what create that peak when you flex.</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: xx-small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS50KnF5cXkfbizRLF1n7vjkGg_HE404novE7CalhGbyYSPiXiVL2lnxy4_pw2jt6U9ssAAawZnQb3uqRRjMFp6a0p2cImPMCM4NAt4mWUQ5xuSZsPX9-cQbG6-kHqE5oAQvRKu7EE5Jvi/s1600/Conc1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEht8FFrPhDQSLTQzSlEI6qTgiGEeb6iZzx1cFobz7iwdAXN_4MtM0_SzEhMUhgVFdD535JVP9C0Trm5q9oOx5BAdMIXY3llSzpwCl-lGxh5f49IeG6ZdPvIVhUgd-72iO3StIjlSJCHeZ5V/s1600/Conc2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></span></div><br />
<br />
<div class="separator" style="clear: both; text-align: center;"></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQUv7HJ6md-2QfRlJVZyByUn8cwtbx80dyiXmxPjzYx-Df-u7zRfDeuYQWMMGxkNtH-FbTGC29QTARSXAZQlh1NdKoqtLrwrKyg4PIEe7jWjaR1LvQrfqlo0o-kLOOrVNszgMkNZrhM4qo/s1600/Conc1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/concentration-curls</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQUv7HJ6md-2QfRlJVZyByUn8cwtbx80dyiXmxPjzYx-Df-u7zRfDeuYQWMMGxkNtH-FbTGC29QTARSXAZQlh1NdKoqtLrwrKyg4PIEe7jWjaR1LvQrfqlo0o-kLOOrVNszgMkNZrhM4qo/s1600/Conc1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAbpxYhIKwwFAIOCmk5CGCsHm0TdocEJutAmaU_7xZvfNnFRDyw_NHrIAnHmdjkKH4uKBqOZP9Tlx2B6Jw9xyB-j_68iGsVCSg5pO7b7KgnG_I_aSjWHkgVyiO4KikcbTvCnAhpZ4t2Whi/s1600/Conc2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/concentration-curls</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAbpxYhIKwwFAIOCmk5CGCsHm0TdocEJutAmaU_7xZvfNnFRDyw_NHrIAnHmdjkKH4uKBqOZP9Tlx2B6Jw9xyB-j_68iGsVCSg5pO7b7KgnG_I_aSjWHkgVyiO4KikcbTvCnAhpZ4t2Whi/s1600/Conc2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Concentration Curls Seated can be viewed through the link</span><span style="font-size: 12pt; line-height: 115%;"> </span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"><br />
</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/concentration-curls</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">All these should be executed one after the other with minimal rest and after all four are complete rest and do it again untill you can feel it good.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-AU</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="267"> <w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/> <w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/> <w:LsdException Locked="false" Priority="39" Name="toc 1"/> <w:LsdException Locked="false" Priority="39" Name="toc 2"/> <w:LsdException Locked="false" Priority="39" Name="toc 3"/> <w:LsdException Locked="false" Priority="39" Name="toc 4"/> <w:LsdException Locked="false" Priority="39" Name="toc 5"/> <w:LsdException Locked="false" Priority="39" Name="toc 6"/> <w:LsdException Locked="false" Priority="39" Name="toc 7"/> <w:LsdException Locked="false" Priority="39" Name="toc 8"/> <w:LsdException Locked="false" Priority="39" Name="toc 9"/> <w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/> <w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/> <w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/> <w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/> <w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/> <w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/> <w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/> <w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/> <w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/> <w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/> <w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/> <w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/> <w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/> <w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/> <w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/> <w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/> <w:LsdException Locked="false" Priority="37" Name="Bibliography"/> <w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin-top:0cm;
mso-para-margin-right:0cm;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0cm;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:"Times New Roman";
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style> <![endif]--> </div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;">Triceps</span></u></b></div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;"><br />
</span></u></b></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Let's move on to triceps, the pushing muscles of your arms. Biceps and triceps need each other to allow them to bulk up, without one the other just looks bad. For triceps it's back to the normal low rep high weight routine. I recommend doing 3 exorcises on triceps in a session, the suggested exorcises are Cable Triceps Pushdown (Machine), Narrow Grip Bench Press (Barbell or Dumbbell), Tricep Extensions (Barbell).</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">For an example I will choose my preferred of the above, this time rest between each set...</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Exorcise 1, 1-3 sets, 1-10 reps; Cable Triceps Pushdown</span></b><span style="font-size: 12pt; line-height: 115%;"> </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">This exorcise will be targeting the whole tricep muscle using a full movement of the arm.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrg-juv0wJomE81a_pZO79BBNYNNPGxFhT_mKsAgzyMiYAh4ccYRshgo0XX6JzN42sjg36Isc7kfU2xfCkHu0oRkxG4RR3Ft1dAokx2Z4dEItKMwjZc2Nw5SUlZj_Qc2VcCGS72V104_po/s1600/cbldwn1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqjReJDdFqN6gC4vZAIjfgCKLVCgWtW5B6FOUTFLhQNKSqL38j4H2chd7FbZkQ2Vt83zSk0WvLuFVbLplrEkzuzGkvCPrDZGQEJAJIDXDruHoBxS2PXy6l6sX-XNiRAAJix6TmN3Lm8J65/s1600/cbldwn2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a></div><br />
<div class="separator" style="clear: both; text-align: center;"></div><div class="MsoNormal"><br />
</div><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrg-juv0wJomE81a_pZO79BBNYNNPGxFhT_mKsAgzyMiYAh4ccYRshgo0XX6JzN42sjg36Isc7kfU2xfCkHu0oRkxG4RR3Ft1dAokx2Z4dEItKMwjZc2Nw5SUlZj_Qc2VcCGS72V104_po/s200/cbldwn1.jpg" style="margin-left: auto; margin-right: auto;" width="200" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: 12pt; line-height: 115%;"></span> <div class="MsoNormal"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/cable-one-arm-tricep-extension</span></span></div></td></tr>
</tbody></table><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqjReJDdFqN6gC4vZAIjfgCKLVCgWtW5B6FOUTFLhQNKSqL38j4H2chd7FbZkQ2Vt83zSk0WvLuFVbLplrEkzuzGkvCPrDZGQEJAJIDXDruHoBxS2PXy6l6sX-XNiRAAJix6TmN3Lm8J65/s200/cbldwn2.jpg" style="margin-left: auto; margin-right: auto;" width="200" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;"></span></span> <div class="MsoNormal"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/cable-one-arm-tricep-extension</span></span></div></td></tr>
</tbody></table><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Cable Triceps Pushdowns can be viewed through the link</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/cable-one-arm-tricep-extension</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Exorcise 2, 1-3 sets, 1-10 reps; Narrow Grip Bench Press (Weight 20-40kgs/44-88lbs)</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">An easy triceps exorcise using the bench press, targets the triceps well and you'll definitely feel the burn.</span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic_BZ3Ttq6LP3fKWm4AqCqI15nmOIZ_Y-KZwL3Ghs84xnibqSOaClsPwJUoFDjY6v1xciaSfrJ_YzIAWhkAZqLMmNfFo7Pxo5znfzZJ2wW0LB4ZiFaHMTfbogoGAsJGsrSFkCK7nr1kaIV/s200/clsgrp2.jpg" style="margin-left: auto; margin-right: auto;" width="200" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/close-grip-barbell-bench-press</span></span></td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk9VM60H1L227YNED71asE8JKukTZJVA95nlFp3MpB08rKM-5Y6wbHHVJ7vi4sjqU9ynQfRc4UTa6-X8LBtrE2kIMQZ9w6X91EwwgmZMFublqH8orW0F9wj6VJGAaltg_cBk3e5mBCW7wa/s200/clsgrp1.jpg" style="margin-left: auto; margin-right: auto;" width="200" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/close-grip-barbell-bench-press</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk9VM60H1L227YNED71asE8JKukTZJVA95nlFp3MpB08rKM-5Y6wbHHVJ7vi4sjqU9ynQfRc4UTa6-X8LBtrE2kIMQZ9w6X91EwwgmZMFublqH8orW0F9wj6VJGAaltg_cBk3e5mBCW7wa/s1600/clsgrp1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic_BZ3Ttq6LP3fKWm4AqCqI15nmOIZ_Y-KZwL3Ghs84xnibqSOaClsPwJUoFDjY6v1xciaSfrJ_YzIAWhkAZqLMmNfFo7Pxo5znfzZJ2wW0LB4ZiFaHMTfbogoGAsJGsrSFkCK7nr1kaIV/s1600/clsgrp2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk9VM60H1L227YNED71asE8JKukTZJVA95nlFp3MpB08rKM-5Y6wbHHVJ7vi4sjqU9ynQfRc4UTa6-X8LBtrE2kIMQZ9w6X91EwwgmZMFublqH8orW0F9wj6VJGAaltg_cBk3e5mBCW7wa/s1600/clsgrp1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic_BZ3Ttq6LP3fKWm4AqCqI15nmOIZ_Y-KZwL3Ghs84xnibqSOaClsPwJUoFDjY6v1xciaSfrJ_YzIAWhkAZqLMmNfFo7Pxo5znfzZJ2wW0LB4ZiFaHMTfbogoGAsJGsrSFkCK7nr1kaIV/s1600/clsgrp2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a></div><br />
<div class="separator" style="clear: both; text-align: center;"></div><div class="MsoNormal"><br />
</div><div class="separator" style="clear: both; text-align: center;"></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Narrow Grip Bench Press can be viewed through the link</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/close-grip-barbell-bench-press</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Exorcise 3, 1-3 sets, 1-10 reps; Tricep Extensions Lying (Weight 10-15kgs/22-33lbs)</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">These are fun and when done right will make you feel the burn!</span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVcwqI_vJzv6WSsXqcGNHGLxOwfVCUas4NWYAXBPOBTi9N5eb9Zbr9WHWsSFgcR-g-IA1N86u9UMb6P-5TTnD7s0QoIyDmVecvdB_pHYzVCWVKTywqqHatXEBTROPHUkMA4IZ7l0e7hNb2/s200/ext1.jpg" style="margin-left: auto; margin-right: auto;" width="200" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: 12pt; line-height: 115%;"></span> <div class="MsoNormal"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/lying-dumbbell-tricep-extension</span></span></div></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVcwqI_vJzv6WSsXqcGNHGLxOwfVCUas4NWYAXBPOBTi9N5eb9Zbr9WHWsSFgcR-g-IA1N86u9UMb6P-5TTnD7s0QoIyDmVecvdB_pHYzVCWVKTywqqHatXEBTROPHUkMA4IZ7l0e7hNb2/s1600/ext1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMsz1jJ31lNkyBwhRb5uVZ3KkQCWhkAFRPfPO19ULFpewyw9yJS83mh1lLAIKeHJ6fZ-m4x-GyX5fMGAR_ZlNjS4M3P1UJZOj84L4PQb-fsLeGGPe0_CnTWvPGmRradzUzdj6-ADApfmCI/s1600/ext2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMsz1jJ31lNkyBwhRb5uVZ3KkQCWhkAFRPfPO19ULFpewyw9yJS83mh1lLAIKeHJ6fZ-m4x-GyX5fMGAR_ZlNjS4M3P1UJZOj84L4PQb-fsLeGGPe0_CnTWvPGmRradzUzdj6-ADApfmCI/s200/ext2.jpg" style="margin-left: auto; margin-right: auto;" width="200" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: 12pt; line-height: 115%;"></span> <div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"><span style="font-size: xx-small;">http://www.bodybuilding.com/exercises/detail/view/name/lying-dumbbell-tricep-extension</span></span></div></td></tr>
</tbody></table><br />
<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Tricep Extensions can be viewed through the link</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/lying-dumbbell-tricep-extension</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> These 3 tricep exorcises will leave your arms worked to the max and will be a great tricep workout!</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"><br />
</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"><br />
</span></div><div class="MsoNormal"><b><u><span style="font-size: 12pt; line-height: 115%;">Forearms</span></u></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Lastly you have your forearms which quite often are forgotten. Your forearms plays a large supporting role in the build of your arm and is quite noticeable. Having a built forearms will improve your arms grip and endurance. My recommended exorcises to pump up your forearms are these; Dumbbell Palms-Down Wrist Curl (Dumbbells), Dumbbell Palms-Up Curl (Dumbbells), Standing Palms-Up Barbell Behind the Back Wrist curl (Barbell).</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">For an example I will choose my preferred of the above, again with a <span> </span>rest between each set...</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Exorcise 1, 1-3 sets, 1-10 reps; Dumbbell Palms-Down Wrist Curl</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">This will work on your forearms top region, this muscle can actually get quite large.</span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJWDDCfYSn_DOFJyepfHZG0dQRytSh6zRijPOME0z9BZtcjdMd9rO3iSSfLvM5CK9mKqekwgFGFX9Sqf5L7u8-d9YYg_GDo5J_xRZ9EWM1lfa3RrR6m68iahLzR7RPhY7x9mjCLCzd6MLD/s1600/plmdwn1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/seated-one-arm-dumbbell-palms-down-wrist-curl</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJWDDCfYSn_DOFJyepfHZG0dQRytSh6zRijPOME0z9BZtcjdMd9rO3iSSfLvM5CK9mKqekwgFGFX9Sqf5L7u8-d9YYg_GDo5J_xRZ9EWM1lfa3RrR6m68iahLzR7RPhY7x9mjCLCzd6MLD/s1600/plmdwn1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7tYR83mcCJHzGutOpztvEFeJ4IWvMUDiaJTCIKYAoICRWYHEpeSnM1a6LhdQGfpAEUM-4uCZo1aB9NXzBhLmvMQ0K2jHr9ebL4DVWWdybtTRoc672DBMhFqqR4e-vzmsu9CNfW_lilafN/s1600/plmdwn2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/seated-one-arm-dumbbell-palms-down-wrist-curl</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7tYR83mcCJHzGutOpztvEFeJ4IWvMUDiaJTCIKYAoICRWYHEpeSnM1a6LhdQGfpAEUM-4uCZo1aB9NXzBhLmvMQ0K2jHr9ebL4DVWWdybtTRoc672DBMhFqqR4e-vzmsu9CNfW_lilafN/s1600/plmdwn2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Dumbbell Palms-Down Wrist Curl can be viewed through the link</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/seated-one-arm-dumbbell-palms-down-wrist-curl</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Exorcise 2, 1-3 sets, 1-10 reps; Dumbbell Palms-up Curl</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">This will work on your forearms bottom region, most will find this muscle to be quite weak but this is a rarely used muscle. </span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm7DAzkXZZGUIImx5JK15mif_jLlbp_QH-YLNexOD1JfpaMz75ME3CQRzenYxzl0ThHoj6Na4AZyfJS1rjmuk_gkgy00GT3iab0aRNzjcRbhNk39f0UqKuWUaAu12JQ5wOtxh5pbvwZ3qX/s1600/plmup1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/seated-one-arm-dumbbell-palms-up-wrist-curl</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm7DAzkXZZGUIImx5JK15mif_jLlbp_QH-YLNexOD1JfpaMz75ME3CQRzenYxzl0ThHoj6Na4AZyfJS1rjmuk_gkgy00GT3iab0aRNzjcRbhNk39f0UqKuWUaAu12JQ5wOtxh5pbvwZ3qX/s1600/plmup1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUOr6J7qvnb9CL5AfABmW1nWBJXSapiSvFxFL6kWqotY0xBPNNSvmfVQYebupmqs8ppwtlVfzoVl3EPng9irOe-5Pnxvtxw0T89IPBkkF4n4QdW7k5vsRl9fQo_WXhxreRIvpwWo1Hdc4J/s1600/plmup2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/seated-one-arm-dumbbell-palms-up-wrist-curl</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUOr6J7qvnb9CL5AfABmW1nWBJXSapiSvFxFL6kWqotY0xBPNNSvmfVQYebupmqs8ppwtlVfzoVl3EPng9irOe-5Pnxvtxw0T89IPBkkF4n4QdW7k5vsRl9fQo_WXhxreRIvpwWo1Hdc4J/s1600/plmup2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Dumbbell Palms-Up Curl can be viewed through the link</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/seated-one-arm-dumbbell-palms-up-wrist-curl</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span style="font-size: 12pt; line-height: 115%;">Exorcise 3, 1-3 sets, 1-10 reps; Standing Palms-Up Barbell Behind the Back Wrist curl</span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Again working on that bottom region of the forearm great exorcise for building strength here.</span></div><div class="MsoNormal"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSMaIbVyB9LKcYms93j4I7ysb1tM9WmCadcbCoJpmrDpt7tWjBst1KopPtg-CyXCa70Aks3CxauNJLpVxAk-I730w_JJyRDNTczoGNTTbKOo0H3AlpNbZoVhxDYvIXuLV-Jb1EEKhD6JUb/s1600/stdplm1.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/standing-palms-up-barbell-behind-the-back-wrist-curl</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSMaIbVyB9LKcYms93j4I7ysb1tM9WmCadcbCoJpmrDpt7tWjBst1KopPtg-CyXCa70Aks3CxauNJLpVxAk-I730w_JJyRDNTczoGNTTbKOo0H3AlpNbZoVhxDYvIXuLV-Jb1EEKhD6JUb/s1600/stdplm1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS-sjOYZfsfgaAeaJQdmeEyToBTDTkttvck8vn7JYu7BzQamNVCh_3kYf0lo0JNxBjNWYC_ZRGZTEzGWt8SnhoqTvibFULI_NyX6ZEA2dxQThQ43N6taa8t7VXOIAdrCW7ej7O4u8_ku7J/s1600/stdplm2.jpg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><span style="line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/standing-palms-up-barbell-behind-the-back-wrist-curl</span></span></td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS-sjOYZfsfgaAeaJQdmeEyToBTDTkttvck8vn7JYu7BzQamNVCh_3kYf0lo0JNxBjNWYC_ZRGZTEzGWt8SnhoqTvibFULI_NyX6ZEA2dxQThQ43N6taa8t7VXOIAdrCW7ej7O4u8_ku7J/s1600/stdplm2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Instructions on how to perform Standing Palms-Up Barbell Behind the Back Wrist curl can be viewed </span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">through the link</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">http://www.bodybuilding.com/exercises/detail/view/name/standing-palms-up-barbell-behind-the-back-wrist-curl</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"><br />
</span></div><div class="MsoNormal"><!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-AU</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="267"> <w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/> <w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/> <w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/> <w:LsdException Locked="false" Priority="39" Name="toc 1"/> <w:LsdException Locked="false" Priority="39" Name="toc 2"/> <w:LsdException Locked="false" Priority="39" Name="toc 3"/> <w:LsdException Locked="false" Priority="39" Name="toc 4"/> <w:LsdException Locked="false" Priority="39" Name="toc 5"/> <w:LsdException Locked="false" Priority="39" Name="toc 6"/> <w:LsdException Locked="false" Priority="39" Name="toc 7"/> <w:LsdException Locked="false" Priority="39" Name="toc 8"/> <w:LsdException Locked="false" Priority="39" Name="toc 9"/> <w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/> <w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/> <w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/> <w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/> <w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/> <w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/> <w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/> <w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/> <w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/> <w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/> <w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/> <w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/> <w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/> <w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/> <w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/> <w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/> <w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/> <w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/> <w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/> <w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/> <w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/> <w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/> <w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/> <w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/> <w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/> <w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/> <w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/> <w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/> <w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/> <w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/> <w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/> <w:LsdException Locked="false" Priority="37" Name="Bibliography"/> <w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin-top:0cm;
mso-para-margin-right:0cm;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0cm;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:"Times New Roman";
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
</style> <![endif]--> </div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">I will conclude my guide on building your desired arm build with my recommended exorcises here with a wish of good luck with your muscle building.</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"><br />
</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"><br />
</span></div><div class="MsoNormal"><span style="font-size: xx-small;"><span style="line-height: 115%;">Easy Muscle Building Tips by Phil.</span></span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> </span></div><br />
<style type="text/css">
@import url(http://www.google.com/cse/api/branding.css);
</style><br />
<div class="cse-branding-right" style="background-color:#FFFFFF;color:#000000"> <div class="cse-branding-form"> <form action="http://getstrongstips.blogspot.com/" id="cse-search-box"> <div> <input type="hidden" name="cx" value="partner-pub-3403642825524982:og3m5w5orep" /><br />
<input type="hidden" name="cof" value="FORID:11" /><br />
<input type="hidden" name="ie" value="ISO-8859-1" /><br />
<input type="text" name="q" size="31" /><br />
<input type="submit" name="sa" value="Search" /><br />
</div> </form> </div> <div class="cse-branding-logo"> <img src="http://www.google.com/images/poweredby_transparent/poweredby_FFFFFF.gif" alt="Google" /><br />
</div> <div class="cse-branding-text"> Custom Search<br />
</div></div>Info Baghttp://www.blogger.com/profile/15029202413191742127noreply@blogger.com1tag:blogger.com,1999:blog-383098076004824074.post-66462477673080659602010-10-26T02:38:00.000-07:002010-11-01T02:16:05.438-07:00<div class="MsoNormal"></div><div align="center" class="MsoNormal" style="text-align: center;"><b><u><span style="font-family: "Cambria","serif"; font-size: 22pt; line-height: 115%;">All you need to know about growing muscles</span></u></b></div><div align="center" class="MsoNormal" style="text-align: center;"><b><u><span style="font-family: "Cambria","serif"; font-size: 22pt; line-height: 115%;"><br />
</span></u></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Growing muscles isn't rocket science it's a simple process performed by your body naturally all you have to do is supply the right food and training. This will quickly guide you on how your muscles grow and what they need to allow quick fast growth.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">First and foremost <b>PROTEIN!</b> As most everyone would know protein is the key supplement to muscle growth. Quick overview of what role protein has in muscle growth is as follows...</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"><b><u>A Human Muscle:</u></b></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Consists of..: 70% <b>Water</b> & 22% <b>Protein</b> (</span><span style="font-size: 10pt; line-height: 115%;">in the form of millions of strands, Actin & Myosin</span><span style="font-size: 12pt; line-height: 115%;">) </span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> </span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_iWt0PgjHbvqCNbGpMpEWnqNfFXEogL4gxxI_hZrltp-o09tjpW2VWDugBDtF4egWETCcs7DpiVvn5rXNDLYBdt5msdTERXVj28Jax261WQNKeMhDUhVC45wIKSJhUNvWc5CZMrMlU-PG/s1600/muscle_0.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="148" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_iWt0PgjHbvqCNbGpMpEWnqNfFXEogL4gxxI_hZrltp-o09tjpW2VWDugBDtF4egWETCcs7DpiVvn5rXNDLYBdt5msdTERXVj28Jax261WQNKeMhDUhVC45wIKSJhUNvWc5CZMrMlU-PG/s200/muscle_0.JPG" width="200" /></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> For a muscle to grow it must experience stress and tension and thereby breaking strands of muscle, in order to repair the muscle protein must be consumed so the body can use it to repair the strands and also lay down more strands to better prepare the muscle.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">There you have it, muscle growth simple! Looking for more? Here's a couple recommended sights for more information...</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> </span>http://www.tutorvista.com/biology/human-muscle-parts</div><div class="MsoNormal"> http://www.bigmusclesfast.com/how-muscle-contraction.html</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Protein can be consumed in an enormously various range of food products out there today, as to which protein supplement is best? Well the better quality the supplement looks the more sure your getting a viable protein source, but the advantage from one supplement from another would be minimal in most cases.</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">My advice is stick to real food, stay natural. As a general observation most of you viewing this blog are looking for a natural buff build not looking to build like an ox, if you are aspiring to stretch your tank tops than I recommend eating natural protein sources and when you're not eating those shovel in any supplement you can find.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> <b><u>Easy Protein, Naturally</u></b> </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> <b>Lean Red meat, Fish, Eggs, Chicken: </b></span>These are all easy key ingredients for a meal.</div><div class="MsoNormal"> </div><div class="MsoNormal">Add any of these along with your key protein source and you have a simple meal.<span style="font-size: 12pt; line-height: 115%;"><b> </b></span><br />
<br />
<span style="font-size: 12pt; line-height: 115%;"><b>Kidney Beans, Low Fat Dairy <span style="font-size: x-small;">(milk, cheese etc.)</span>, Spinach <span style="font-size: x-small;">(Eat as much as you </span><span style="font-size: x-small;">want)</span>, Broccoli.</b></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> For those plant lovers out there. </span>;-)</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Noodles, Oat Bran, Rice, Spaghetti, Tofu; </b><b> </b></div><div class="MsoNormal"><b> </b> </div><div class="MsoNormal">Some of the vegetarian alternatives are also high in carbohydrates so planning when to eat what is a must.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"></span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">For more information on what foods are high in protein and how much protein is in what check out these links...</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> </span>http://www.fatfreekitchen.com/nutrition/high-protein-foods.html</div><div class="MsoNormal"> http://build-muscle-gain-weight.com/muscle-building-high-protein-foods.html</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">You now surely understand the process involved on how you're muscles repair themselves after training them, but the equation to successful muscle growth is incomplete. </span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> Training<b> + </b>Supplemented Muscles = <b>Tired Muscles!</b></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Resting your muscles is the next most important contribution to quick muscle growth! Give your muscles plenty of rest and protein between training sessions will keep you growing. It isn't smart to train a particular muscle group over any consecutive days, I recommend at least 48-72 hours of rest. Here's a simple example in a heavy routine...</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> Mon -Train muscle group 1</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> Tue - Train muscle group 2</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> Wed - Train muscle group 3</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> Thur - Rest</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> Fri - Train muscle group 1</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> Sat - Train muscle group 2</span></div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> Sun - Rest</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"> Training + Supplemented Muscles + REST = <b>Growing Muscles!!</b></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">That's it, you now have all the basic information needed to understand how your muscle's grow and how you need to look after them.</span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><span style="font-size: xx-small;"><span style="line-height: 115%;">Easy Muscle Building Tips by Phil.</span></span></div><br />
<style type="text/css">
@import url(http://www.google.com/cse/api/branding.css);
</style><br />
<div class="cse-branding-right" style="background-color:#FFFFFF;color:#000000"> <div class="cse-branding-form"> <form action="http://getstrongstips.blogspot.com/" id="cse-search-box"> <div> <input type="hidden" name="cx" value="partner-pub-3403642825524982:og3m5w5orep" /><br />
<input type="hidden" name="cof" value="FORID:11" /><br />
<input type="hidden" name="ie" value="ISO-8859-1" /><br />
<input type="text" name="q" size="31" /><br />
<input type="submit" name="sa" value="Search" /><br />
</div> </form> </div> <div class="cse-branding-logo"> <img src="http://www.google.com/images/poweredby_transparent/poweredby_FFFFFF.gif" alt="Google" /><br />
</div> <div class="cse-branding-text"> Custom Search<br />
</div></div>Info Baghttp://www.blogger.com/profile/15029202413191742127noreply@blogger.com0