Quick Tips To Help You Grow a Bigger Chest With Dips #shorts #naturalbod...

Bogus Health Supplements

Over the last decade or so there has been a large increase in the availability of 'health' products. Company's now have the opportunity to make a lot of money selling products aimed at health conscious buyers. 

Products are cleanly packaged with rustic colours and advertised with buzz words such as 'natural, simple and organic'. Certain colours and words are now associated with a specific type of product and people buy into this without questioning wether or not the product is actually really doing any good. 

Most vitamin C effervescent tablets contain aspartame; the controversial sweetener. Other supplement tablets often contain bulking/caking agents/modified maize starch and a long list of ingredients that could potentially be doing more harm than good.

Do your research, read the ingredient list and buy high quality, organic supplements. Remember, even the highest quality supplements will do nothing for you if your diet is not what it should be. Your WHOLE lifestyle needs to be analysed, including food, water, sleep, stress, daily habits and environment before even considering supplements. Its moronic to expect results from health supplements whilst eating mostly processed food derived from GM crops, guzzling down sugar/caffeine/calorie free chemically enhanced laden drinks.

OPTIMIZING YOUR ARM TRAINING

1. Contrary to popular belief; arms have to be trained directly with good frequency (1-3 times per week) to grow to any appreciable size. Foregoing extremely good arm genetics, the triceps will not achieve great enough stimulus to grow adequately from just benching, nor will biceps from barbell rows. These are just examples of exercises, the same could be said of any primary chest/back exercise, other than perhaps dips which hit the triceps hard. Direct arm training must be included within your routine regularly if you want to surpass 16 inch lean guns.
2. Prioritise your arm training. Schedule in a day of only arm training once a week or even start sessions with arm movements if their really lagging. Yes this will hinder the performance of other movements and the subsequent development of other body parts, but if you REALLY want bigger arms then you must utilize the most amounts of energy training them. You will be strongest at the start of the workouts and bigger weights can therefore be used. Leaving just enough energy at the end of the session to squeeze out a couple of sets will not create outstanding arms. This is potentially one of the downfall's of 3x per week full body training.
3. Fine tune your form to accentuate certain movements and muscular contractions. Small tweaks to exercise technique can make a big difference over a long period of time. For instance on dumbbell curls, keeping the elbows close to the body and rotating the wrist outwards slightly (little finger towards outside of shoulder) towards the top of the movement will incur a far greater bicep stimulus than letting the elbows move outwards and bringing the wrists in towards inner shoulder/chest. Dumbbell kickback tricep stimulation varies massively dependant upon body position in relation to elbow position; allowing the chest to rise and the elbows drop will not tax the triceps anywhere near as efficiently as keeping the upper torso low and the elbows high.

3 quick tips there to help optimize arm growth and blast past those plateaus. Advanced arm training theories coming soon.




Natural Aesthetics

 

6 COMMANDMENTS OF NATURAL MUSCLE GROWTH

 

 

1. EAT TO GROW! Feed your body the necessary calories required to add muscle. Your trying to gain weight; to add muscle tissue...this is not possible if your chronically under-eating. Rice cakes and chicken will not cut it 24/7.

 

2. INTENSITY IS EVERYTHING! Stop farting around and start training like its your job. 15 rep sets with a weight that you could do 25 reps with will not cause serious growth. Embrace pain - learn to love it!! 

 

3. FOCUS ON WHATS IMPORTANT! Stop worrying about stuff that doesn't matter....how many meals are optimal/what type of carbs should one eat/how many sets should one do? Just DO something, its never going to be 100% optimal.

 

4. PATIENCE! Unless you have amazing genetics to build muscle its going to take years. Accept it and your training will benefit from that. Stop looking for a shortcut, supplement or a secret training formula that will get you to where you want quicker.....leave that for those who want to use drugs.

 

5. TRAIN HEAVY! To build a big natural physique your going to have to lift heavy! Ive never seen a BIG natural who trained with light weights exclusively. Include compounds lifts (multiple muscle movements; bench/deadlift/squat/overhead press/pullups and dips etc.) in your training. Focus on getting stronger over time on these lifts and they will act as a catalyst for your training and physique.

 

6. VARIETY ISN'T ESSENTIAL! Variety for the sake of it is far too common. Why change exercises when the basics have not been mastered. TOO much variety will hinder progress. Muscles do not need exercise surprises, bludgeon them into growth with variations of volume (how much training, sets and reps)/frequency (how many times per training cycle) and intensity (weight and or overload techniques) instead.

 

 

 

 

 

 

Ross - Natural Aesthetics

 

 



 

 

 



 

 

CURRENT TRAINING PROTOCOL

Recently made a few subtle tweaks to my training program. I will continue this protocol for 5-6 weeks then go back to 4 day a week training to add more volume on bodyparts.

 

 

Day 1 - Front squats 5x5/Barbell row 5x5/Behind neck press 5x8/Upright rows 3x8 + Heavy arms (5-8reps)

 

 

Day 2 - Deadlift 5x5/Bench press 5x5/DB incline 5x5/Pullups 5x5/Hamsstring curls 5x8

 

 

Day 3 - Front squats 5x3/Barbell row 5x3/Behind neck press 5x5/Rear delt rows + Arms (8-12reps) and calves 10x10

 

 

Light cardio - 20 mins x4 pw