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

Natural Aesthetics - Drug free bodybuilding: MAX - OT - Natural Aesthetics Excel Template

Click the link to go to the MAX - OT link page or simply navigate via the top page headers:

Natural Aesthetics - Drug free bodybuilding: MAX - OT - Natural Aesthetics Excel Template:

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

IS SQUATTING AN ABSOLUTE NECESSITY IN BODYBUILDING?

The question refers to whether or not the Barbell Back Squat is an absolute essential exercise for BODYBUILDING. Note the use of the word 'bodybuilding'; training purely for aesthetics. This is not in regards to strength training or powerlifting s the answer would be ENTIRELY the opposite. 

For aesthetic purposes only, the squat is not essential. If you were to train your lower body HARD, smart and consistently for years without touching the squat rack you would more than likely have a decent set of legs. Heavy leg press, extensions, curls and lunges are great tools to build thigh mass - do these for long enough and hard enough and results will come. Aesthetically, its not the end of the world if you don't squat.

However, results would be FAR greater if squats were trained (properly/full depth) regularly with other lower body exercises or even as a replacement to all other lower body exercises. That's how good an exercise it is. I know I sound like I'm contradicting myself, but bear in mind the question is wether they are an absolute necessity for leg development. Leg muscles grow without squats, but you would be foolish to leave squats out of your routine knowing that they would produce far greater results in overall leg mass than any other exercise. I had decent legs a few years ago and my squatting was poor, infrequent and the technique inadequate. My legs were muscular from training HARD on exercises like lunges, leg press and extensions. The last 2 1/2 years or so I have focused mainly on progressing the squat for lower body training and subsequently my legs are bigger than ever.  

As a natural trainee aiming to develop serious muscle mass - strength and it's progression must be considered. Simply pumping light weights with no regard to progression of reps, sets, weight or intensity variables will not yield the results commonly seen by trainers using steroids. The squat is the key exercise in the development of lower body strength and strength progression is the catalyst for any natural bodybuilders muscular development.

Although we can build lower body muscle without the back squat, progression will be far greater if heavy back squats are included in your routine regularly - especially for NATURAL trainers where strength progression is so key (but not the only way) to increased muscular development.  

Any questions, OR ONLINE TRAINING enquiry's email me at rossi01@hotmail.co.uk

Facebook - www.facebook.com/naturalaesthet1cs
Youtube - www.youtube.com/naturalaestheticstv

Natural Aesthetics - Dream and Achieve

 

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

 

 



 

 

 



 

 

NATURAL AESTHETICS Competition Training Program 2014



 



Day 1 [upper] 

Incline DB's - 5x5

BB row - 5x5

Military Press - 5x5

Low row - 3x10

Rear delt rows - 3x10

Close Grip bench - 5x5

DB hammer curls - 3x10

Day 2 [lower]

 

Back squat - 5x5

Leg Press - 5x12-->4

Hamstring curls - 5x5

Calves - 3x10

 +cardio (25min) 

 +Ab circuit

Day 3 [upper]

 

BB bench press - 5x5

Pull-ups - 5x5

DB Shoulder Press - 5x5

DB Flys - 3x10

DB Laterals/upright rows - 3x10

Cheat curls - 5x5

Bar Pushdowns - 3x10

Day 4 [lower]

Deadlift - 5x5

Front Squat - 5x5

Hamstring Curl - 3x10

Calves - 3x10

 +cardio (25min)

 +Ab circuit 

+ Cardio (HIIT) 8x30sec sprints/60sec recovery - on Day 5 

Notes - 

* 5x5 will usually indicate 5 sets of 5 including ramping sets, only last set will be a true 'working set'. 

* Occasionally, I may veer away from the layout of the program during a particular session and blast a compound exercise for more sets than prescribed.

* Attempting to increase, or at the very least fighting to maintain strength, in the big compound movements will be of the upmost importance. 

Aiming to beat the size achieved last year: 

Natural Aesthetics - Dream and Achieve

Ross

Are Isolation Exercises Worthwhile for Novices?

The first and probably hardest part of the question is to actually define a novice. I'm not going to give a definitive set of numbers for the major lifts as this can be misleading. Trainees can see massive improvements in musculature during their first few months without touching the big three lifts. Most weight bearing exercise is usually above and beyond what the trainer will have experienced thus far, illiciting rapid adaptations in musculature and strength. Instead I will simply define a novice as someone who has very little or no understanding about the general movement patterns needed to create changes to their physique. There is little or no understanding about training protocols such as volume or frequency or even how to train specific muscles appropriately. 

Onto the second part of the question: are isolation exercises worthwhile for novices? The novice should allocate most of their training time and energy to learning the basic training movements: push, pull, squat and lift. Learning these properly as early as possible will put them in good stead for future training. These exercises will also provide the most carryover in strength to other movements both in and out of the gym. 

However, I also believe that a lot of time should be spent on isolation exercises to further develop movement patterns and practise 'contracting' specific muscles. One of the key differences between a novice, intermediate and advanced trainer is the ability to focus on and prioritise certain muscles during both compound and isolation exercises. The quicker this 'mind to muscle' contraction is established the quicker the trainer can then potentially progress from novice to intermediate. Over-training becomes more important as the trainer becomes more advanced, it is not something to worry about in the novice stages. 

The novice trainer should first and foremost concern themselves with learning and improving technique in the main movements (push/pull/squat/lift). Weight should then be added in a mostly linear fashion to each main exercise, whilst dedicating perhaps a third of time in the gym to isolation exercises. The novice should use this time to learn which muscles contract during certain exercises and more importantly to reiterate the contraction or 'feel' of the muscle during certain movements rather then simply moving weight.

Ross Newham - Natural Aesthetics