Building Muscle With Power Racks And Arnold

Are you wondering why you are not seeing any abs despite your continuous workouts? If you are currently dreaming to build muscle; well, there are enough programs or methods out there that may suitable for you to use.

Despite the fact that it’s going to be tough to find the program that would really work for you; as many programs out there full of promising results to show to make it appealing to the market. The offer comes in different forms like in cassette tapes, e-books, sport magazines, and or DVD’s.

They all have different approaches to offer; others say that through abs dancing, aerobics, kick-boxing and taebo to the likes would make them build the muscles, the coaches never stop in thinking ways to reach out the public. But would these really work?

But the most sought personality in the filed of bodybuilding is no other than Mr. Arnold Schwarzenegger. He can offer the best information on techniques, methods and approach to perfect muscles — He is the authority.

Here are two of the most important things he wants to share:

1. Rigid Trainings – He don’t stop until he achieved his goal. Unlike other bodybuilders do; giving up when they don’t see results right away. If you start a program makes sure that you follow it. He used great gym equipment like power racks – like these here – which allowed him to train every muscle group hard.

2. Psychological Approach – Arnold was really famous for his psychological and mental will power that he used in his trainings. He believes that every hardship in the training is meant for the best. And when you go to the gym, you really have to train and focus. He also believed that no one else would work harder than him to get what he wanted.

Building Muscle Mass – Workout Tips

To obtain the large muscles that you dream of, then you must have some sort of workout plan to follow. There is no point doing random exercises in the hope of one day waking up to find you have 20 inch biceps. That’s just not going to happen!

A well balanced muscle mass workout will allow you to train all the various muscle groups so that you body stays in proportion. Otherwise if you concentrate on arms or chest too much, it can make the whole appearance look unbalanced. You can create your own plan by training separate muscle groups on different days of the week. This gives the muscles time to rest as there will be days when they aren’t being worked too much. It also means you can really concentrate on specific muscle groups.

Here is a typical muscle mass building workout plan:

Monday – Arms (biceps and triceps)

Tuesday – Core (Back and Chest)

Wednesday – Stomach Muscles

Thursday – Rest

Friday – Legs (Calves and thighs)

Saturday – Shoulders and lats

Sunday – Rest

The arms are trained when you are doing other exercises, so you only really need to focus on them specifically for one day a week. The rest days will give your muscles time to grow and repair themselves. These are very important, so don’t be tempted to go and do an hour in the gym as you could be preventing maximum growth.

You can add some cardiovascular exercises on the rest days if you have some excess fat to burn or weight to lose. Just 30 minutes of running or walking will be enough to keep the metabolism up and the body in good shape.

Bodybuilding Nutrition

The correct nutrition is just as important as the training itself. Without it you could be wasting hours of energy and not seeing the results you hope for. Depending on your size and goals, the typical anabolic diet will consist of 50% carbs, 40% protein and 10% fat. This will give the body enough energy and nutrition to build muscle and keep it there. The percentages will obviously train once you reach a certain size, then you can cut down on carbs and build up the protein.

It is important to eat 6 small meals a day. This keeps the metabolism working effectively. Here is a sample bodybuilding diet you could follow:

Breakfast – Dried oats with water or low fat milk

Mid Morning – Oatmeal or rice with protein bar or shake

Lunch – Brown rice with baked potato. Green beans or other green vegetables and chicken breast

Afternoon – Oatmeal or rice with protein bar or shake

Dinner – Brown rice or a baked potato. Green vegetables and chicken or fish

Supper – Oatmeal or rice with protein bar or shake

Supplements can also be taken daily to make sure you are getting enough vitamins and minerals. Multi vitamins and fish oil capsules are very inexpensive but essential for the body. You may also look at using creatine and glutamine together as they can provide increased strength and an increased recovery time and allow you to train longer and harder.

How to Lose 10 Pounds in a Month

It is quite possible to lose 10 pounds in a month and we’ll look at how to do it below. But it’s also important to understand that you should do it healthily and safely. Sure you can eat cabbage soup only for a few weeks and you’ll drop pounds but you’ll also be starving your body of essential nutrients, so it’s not a recommended way of dropping the weight you need.

The best way to lose 10 pounds in a month is to cut down your calorie intake and to start exercising more. This might sound too obvious but it really is the best way to do it. By cutting down your calorie intake and exercising more, your body will have to find the energy from somewhere and it does so by using your stored energy which is the excess fat on your body.

Fit woman

So now we have looked at how to do it, let’s look at some essential tips to help you lose those 10 pounds in the next month:

Drink Plenty of Water – Whether you are thirsty or not, drinking lots of water has a lot of benefit on your body. Not only does it help to keep you hydrated, it also flushes out toxins from your internal organs. Plus, it helps to reduce hunger pangs too, so the more you drink the less hungry you will be. And the most important of all, it contains almost zero calories so you can consume as much as you want without worrying about how many calories you are consuming.

Eat Fruit Instead of Fruit Juice – No matter which diet you choose to follow, your body is still going to need essential nutrients. It can get a lot of these from fruit. But fruit juice often contains extra sugar and preservatives, so try and eat the fruit instead of buying fruit juice.


Drink Early in the Day – No I’m not talking about alcohol here! Drinking water first thing in the morning helps to kick start your metabolism. It gets the body going and will also stop you from feeling hungry for a bit longer. It’s also a good idea to drink water before you have each meal, as you won’t feel as hungry and won’t eat as much.

Eat Small, Eat Often – You have almost certainly heard this before but if you eat smaller meals more often, it helps your body to burn more calories. 5-6 small meals spread out through the day helps to maintain a fast metabolism which means your body will burn calories and not store them. It’s also a good idea to have your largest meal early in the day and not late at night. Your body can burn more energy during the day and if you eat late at night you will just cause your body to store that energy instead of burning it.

Vegetables are your Best Friend – When it comes to dieting, vegetables can really be your best friend. They are not only essential sources of fibre and vitamins but they are low in calories too. You can consume a lot of vegetables to make you full but you can also be safe in the knowledge that you aren’t consuming a lot of calories. Not many, if any, people put on weight by eating lots of vegetables, so make sure you are having 3-5 portions every day.

Do More Exercise – If you want to lose weight, then doing more exercise will naturally burn calories. The more calories you burn, then the more weight you should lose. So try and incorporate more exercise into your daily schedule. This doesn’t mean you have to run for 30 minutes each day, it just means trying to be more active than you usually are. Just an extra 5-10 minutes a day being active can help you in your journey to losing 10 pounds in the next month. Try and take the stairs instead of the lift, walk to the store instead of driving, do ab crunches or clench your backside if you are sat. Or even buy a good adjustable plyometric box that you can use at home to do some useful leg exercises. The more you do the more calories you are using.


Putting It All Together

To lose 10 pounds in a month, you will need to burn more calories each day than you are consuming. So you’re going to have to start counting the calories on the food you are consuming. Then you need to exercise and burn more calories. Do this every day and you should see a very fast weight loss and you can monitor it to see if you need to do more.

Good luck!

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