Posts Tagged ‘back workout’

How to put on Muscle Fast: Bulking Workout and Supplements

Written by bigredhulk. Posted in Articles, Bodybuilding, Men's Workouts, Workout Plans

Winter is right around the corner and depending on what part of the country you live in you have about 3 to 4 months to put on size and get a bigger frame. During the winter months many men will begin their winter coat of fat, by eating more calories and lifting heavier. The idea behind putting on muscle is that you need to be taking in more calories than being burned, and consuming more protein than what is being used. This workout system is a four day split that focuses on compound heavy lifts with compound lifts to protect joints, and continue muscle fiber breakdown. These workouts should only take roughly 45 minutes.

Day 1 – Leg Workout

1)      Box Squats – 5×10

2)      Leg Press – 4×8

3)      Bulgarian Split Squat – 4×20

4)      Calf Raises – 5×20

Box Squats – Move slow as you move down and rest for a second on the bench then explode up. Leg Press – Stretch the hamstrings as you move down and flex the quads when you move up. Bulgarian Split Squats – Make sure to bend your knee to 90 degrees, use body weight to start out. Calf Raises – These can be performed sitting up or down, do whichever one that you please.

Day 2 – Chest Workout

1)      DB Bench – 6×10

2)      Close Grip Incline – 4×12

3)      Fly’s – 5×10

4)      Dips – 4×20

DB Bench – Go heavy and try to use weight to where you can barely get 10 reps. Close Grip Incline – Use thumb width, so a little wider than shoulders, and let it rest on the top of the chest and then push up. Fly’s – Use either machine or DB but make sure to really squeeze each rep and go relatively heavy. Dips – Body weight or weighted make sure that you go 90 degrees with elbows.

Day 3 – Back Workout

1)      Dead Lifts – 5×8

2)      Bent Over Rows – 4×10

3)      Lat Pull Downs – 3×20

4)      DB Pull Overs – 2×20

Dead Lifts – Go heavy, use proper form. Bent Over Rows – Try to keep your back as straight as possible while keeping your waist at a 45 degree angle. Lat Pull Downs – Use shoulder width grip or a little wider and hit the top of your chest.  DB Pull Overs – Lie horizontally on the bench and stretch out the back as you move down and squeeze the lats as you move up.

Day 4 – Shoulders / Arms Workout

1)      Military Press – 4×10

2)      Lateral Raises – 3×12

3)      Straight Bar Wide Grip Curls – 7×10

4)      DB Overhead Tricep Extension – 7×10

Military Press – This is the best compound movement to hit shoulders and increase strength. Lateral Raises – Try to hold the weight for half a second at the top of each movement. Straight Bar Wide Grip Curls – Go heavy and keep your elbows tight, having the hands wide can help with increasing width of the bicep. DB Overhead Tricep Extension – Make sure to go down to 90 degrees with each rep and use a weight where you may need a spot.


When bulking this winter it is important to stock up on the right supplements.

Anavite by Gaspari Nutrition – Using a multivitamin is helpful when putting on weight because it helps to increase the body’s ability to recover. Anavite is one of the best recovery multivitamins because it also uses the proper dosage of Beta-Alanine and Carnitine L-Tartrate.

Waximaize by IDS – Calories are absolutely crucial when bulking and using Waximaize makes it easy to fuel yoru body. You can mix it with Storm by Universal morning and an hour before workouts to help give you a better pump and increase your chances of putting on muscle fast.

Storm by Universal Nutrition – Creatine time and time again shows to be a valuable asset to building muscles and recovery. Universal Storm is a 4 creatine blend with other nutrients to help with loading muscle. Take Storm with Waimaize to increase absorption and improve muscle size.

L-Leucine Matrix by iForce – Studies have shown that spiking Leucine levels throughout the day is an effective way to increase strength and boost protein absorption. Take Leucine Matrix with the three major meals a day and notice the anabolic effects of this amino wonder.

Omega-3 by Champion Nutrition – Fish Oils are very important to building muscle and not getting hurt. Taking 1g of fish oils with three meals can help with joint, fat metabolism and muscle recovery. Fish Oils have also been shown to help aid in the transportation of Leucine so it is also helpful to supplement with Leucine Matrix.

Casein by Optimum Nutrition – Taking 40g of Casein before bed allows the body to continue to build muscle or stop muscle breakdown. If you are trying to build muscle it is absolutely important for you to be taking Casein before bed, or you are wasting a lot of time and money.

4 Weeks to a Bigger Back

Written by bigredhulk. Posted in Articles, Bodybuilding, Men's Health, Men's Workouts, Workout Plans

The Back Muscle it the largest muscle in the upper body, when exercise correctly you can improve all other upper body muscles. For example if you have a strong back your chest will begin to increase in strength, because many of the secondary muscles, while benching, are in the upper back.

This workout routine is in collaboration with the Anti-Aging Stack by Applied Nutriceuticals. If you want to defy age then supplementing with HGH Up and Osteo Sport can help you achieve your goals. Muscle Soreness and Joint pain stop many people from training harder and getting better results, so supplementing with the Anti-Aging stack can help improve just about anyone’s results in and out of the gym.

This is a two week split. For the first two weeks you need to make sure to do the routine at least three times. The last two weeks you need to perform that routine at least four times. Remember this routine is for those looking to improve size, strength, and shape for the back – this is the main focus of the routine. This workout is designed for those who have hit a plateau in their back workouts and want to shock it, it is not for beginners.

First Routine  - Remember this Routine needs to be performed 3 times in a two week period.

Good Mornings – 10, 10, 10

Dead Lifts – 5, 5, 5, 5, 5

Bent Over Rows – 5, 4, 3, 3, 3

Close Grip Lat Pull Downs – 12, 12, 10, 8

Dumbbell Pullovers – 20, 20, 20

Shrugs – 10, 8, 6, 6, 4

Roman Chair Back Extensions – 10, 10, 10

Osteo Sport – If you are trying to put on weight, hitting the back heavy is always a good idea. What’s not a good idea, is not taking a joint support pill when lifting heavy. Osteo Sport helps rebuild connective tissue and keeps joints lubricated. What is unique about Osteo-Sport is that is helps absorb nutrients, meaning when you are eating to get big, Osteo Sport can help you absorb more nutrients like protein and proper calories.

Second Routine – this will be the final stretch, it won’t be as much heavy lifting but more sculpting exercise to give you a more of the ‘V’ look. This routine should be performed 4 times in the two weeks given. Make sure to have equal amounts of rest time between each day.

Pull Ups – 10, 10, 10, 10

Cable Rows – 12, 10, 8, 8

Reverse Fly’s – 20, 20, 20

Lat Pull Downs – 10, 10, 10

Single Arm Pull Downs – 10, 10, 10

Dumbbell Pull Overs – 20, 15, 12

Pull Ups – 2 x Burnout

HGH UP – Once people have stopped growing it usually means that the pituitary gland is not functioning as much as it once was. The pituitary gland releases hormones that helps teenagers grow and improves muscle development. Supplementing with HGH UP can help improve muscle recovery, and make you feel more youthful again. Taking 3 capsules in the morning helps boost the body’s hormone sensory, and then taking 2 capsules before bed helps muscle repair faster, so you can get up and go.


After this routine you will hopefully have bigger lifts in other areas, it may not show the first week, but by the second week your bench and squat may improve in lifts. This routine is a great turn to if you ever hit a plateau and want to see changes in your back structure or if you want to get some more strength. Remember, supplementing with the Anti-Aging stack by Applied Nutriceuticals can help improve lifts as well as athletic performance.

Power Bodybuilding – Mike O’Hearn

Written by bigredhulk. Posted in Articles, Bodybuilding, Workout Plans

Have you ever wanted to know what the fitness guys do to make it on the front of the cover of magazines? Well Mike O’Hearn has been featured on more than 470 magazines and has been fitness model of the year 7 times. Mike O’Hearn is not your typical fitness model, he looks like a bodybuilder, but is strong, and I mean strong!

If you want to get size but also look like a male model you want to check out the Power Bodybuilding routine that Mike O’Hearn put together.

Before you get into doing the reps and throwing weights around, it should be noted that Mike O’Hearn recommends that you should do this workout for 12 weeks. The goal is that you do a power exercise first allowing full muscle shredding and emphasis on that muscle group. The next two workouts usually are a physique exercise which helps sculpt that particular muscle group.

Note: The warm up sets are not included, please make sure to warm up properly beforehand. Mike O’Hearn uses the first exercise as a part of the warm-up, using lighter weight and building up to his first set.


Back Workout

7×2 – Dead Lifts

5×10 – Dumbbell Rows

3×8 – Lat Pull Downs

Chest Workout

6×5 – Incline Press

5×10 – Flat Dumbbell Press

3×8-10 – Incline Flys

Leg Workout

7×3 – Squat

5×10 – Leg Press

5×10 – Leg Extension

Arm Workout

7×5 – Straight Bar Curls

5×10-12 – Focus Curls

7×6 – Skull crushers

5×10-12 – Kickbacks

5×20 – Forearm Curls

If you would like to add calves, abs or shoulders to the routine feel free, but the Back, Chest and Leg workouts were developed by Mike O’Hearn.

If you want to try this routine you may want a good recovery drink that will help put on mass. recommends that you try Size On by Gaspari Nutrition. Size On has 5 grams of Leucine which is necessary for full muscle potential. It also has 7 grams of fast absorbing protein which help promote rapid recovery; this protein is shuttled by proper calories.

Get started on the body that you want with Power Bodybuilding.

Summer Physique Workout Day 3

Written by bigredhulk. Posted in Articles, Men's Health, Men's Workouts, Women's Health, Women's Workouts, Workout Plans

Day three of our summer physique workout routine focuses on the back. The back in the largest group of muscles on the upper body frame, to improve physique it is crucial to work the back properly. Doing back helps put on solid muscle fast and makes you look big in T-Shirts. This back workout is a mix of thickening the back as well as making it appear wider.


Pull ups – Warm up

Warming up is crucial especially with such a big muscle group. Make sure that you your elbows and shoulders are loose before starting exercise.


DB Rows – 12, 10, 10, 8, 6

Time to get aggressive! The first set will be medium weight but after that try to push yourself, really squeeze when you hit the top and control the weight when you move down.


Cable Rows – 10, 10, 8, 8, 6

Go heavy first set. You want to barely get the last set of 6. As you are fully extended try to get a stretch in the middle of your back and where you feel that stretch try to squeeze that area as you pull the weight towards you.


Lat Pull Downs – 20, 20, 20

It’s time to build your wings. Use a weight where you know you can get 12 reps but try to get 20. If you need to rest while trying to rep it out, that is ok, but don’t make it long.


Reverse Flys – 20, 20, 20, 20

Reverse flys are a good exercise to help improve the upper middle back as well as the traps. Perform this exercise whatever way is most comfortable for you. If you feel it more in the delts than the traps and back you need to go lighter.


Cable Crunches – 30, 30, 30, 30

By this point your back should be toasted. Cable crunches help develop more of a bulky abdomen section which makes your abs look better from a distance. If 30 reps is easy you need to go heavier. Don’t slack on form!


Wood Choppers – 12, 12, 12

This exercise is good for hitting the oblique’s, which is something most guys don’t focus on. You may also notice that your back getting a little tired form this but really try to focus on tightening the abs with each twist.


Pull-Ups – Failure, Failure

Let’s get back to hitting the back and putting the blood in there before you leave the gym. Two sets of failure with any grip should do the trick. Try to get a few solid reps in and then you can cheat if need be.


If you are looking to boost metabolism and fight visceral fat you may want to try Yohimbine HCl. Yohimbine HCl is often used to help increase the definition in the abdomen area. Some people are sensitive to this product and should not take it with stimulant, but can be taken in the morning if you workout in the evening. You will notice that you sweat more but it’s worth the definition.


Get every new post delivered to your Inbox

Join other followers