Push/Pull Workout Routine

60-Minute Fitness Program

DAILY

MONDAY/THURSDAY

CHEST & TRICEPS
Dumbbell Chest Press (3 or 4x10-12)
Incline Dumbbell Press (3 or 4x8-10)
Cable Crossovers (3 or 4x10-12)
Triceps Press Machine (3 or 4x12)
Pulley Pushdowns (3 or 4x12)

TUESDAY/FRIDAY-Off

BACK & BICEPS
Close Grip Chins (or C/G Pull downs) (3 or 4x12)
Wide Grip Pull downs (3 or 4x10-12)
One Arm Dumbbell Row (3 or 4x4-6)
Barbell Curls (3 or 4x8-10)
Biceps Machine Curls (3 or 4x8-10)

WEDNESDAY

LEGS
Squats or Leg Press (3-4x12, 10, 8, 6)
Lunges (3-4x12)

Leg Extension (3-4x15)
supersetted with
Leg Curls (3-4x10-12)

Calf Presses (3-4x20)

The 4 day workout split

This workout can be used a 8 week beginners workout.

Monday
Legs                             Sets and Reps
Squat                             10, 8, 6, 5, 5
Leg curl                          10, 8, 6, 5, 5
Leg press                        10, 8, 6
Abs                                15, 15, 15
Tuesday
Chest/Triceps               Sets and Reps
Incline Bench Press            10, 8, 6, 5
Dumbbell Bench Press        10, 8, 6
Dumbbell Fly                     10, 8, 6
Close Grip Bench Press       10, 8, 6, 5
Thursday
Back/Biceps                  Sets and Reps
Deadlifts                          5, 5, 5, 5 (heavy)
Pull Ups                           10, 8, 6, 5
Dumbbell Row                  10, 8, 6, 5
Barbell Curl                       8, 8, 8
Friday
Shoulders                      Sets and Reps
Standing Overhead press   10, 8, 6
Lateral Raise                     10, 8, 8
Bent lateral raise               10,8,8
Abs                                 15,15,15

Volume Training

Volume Training - 5 Day Split Routine
Day 1 – Legs
5-10 mins bike or cross trainer to warm up
Leg extensions – 3 sets 10-12 reps; 1 set 25 reps
Hack squats - 4 sets 10-12 reps
Staggered leg press – 3 sets 12 reps each leg forward (i.e. that's 24 reps per set)
Walking lunges – 3 sets of 20 steps
Lying leg curls – 3 sets of 10-12 reps
Stiff-legged deadlifts – 3 sets of 8-10 reps
Calf raises – 4 heavy sets of 8 reps
Seated calf raises – 4 sets of 12-15 reps
5-10 mins bike or cross trainer to warm down

Day 2 – Chest + Abs
5-10 mins bike or cross trainer to warm up
Db or Bench press – 3 sets 10-12 reps; 1 set 25 reps
Incline press – 4 sets 10-12 reps

Decline Press-3 sets 10-12 reps

Dumbbell Pullover-3 sets 10-12 reps

Chest Press-3 sets 10-12 reps
Pec-dec – 3 sets 10-12 reps; 1 set 25reps
Cable cross-overs – 4 sets of 12-15 reps rapidly, varying position
Leg-raises – 3 sets to failure

Day 3 – Back + Abs
5-10 mins bike or cross trainer to warm up
Lat pull-downs (front neck) – 3 sets 10-12 reps; 1 set 25 reps
Low-pulley rows – 4 sets 10-12 reps
Dead lifts – 3 sets 8-10 reps

Behind-the-back Press – 3 sets 10-12 reps

Back Exts- 3 sets- 35 reps

Chin Up-3 sets 8-12 reps
Bent-over rows – 3 sets 8-10 reps
Straight-arm pull-downs – 3 sets 10-12 reps; 1 set 25 reps
Sit-up crunches – 3 sets to failure

Day 4 – Delts + Traps

Warm up 10 min
Sit-up Crunches – 4 sets x 30 reps
Roman Chair Crunches – 4 sets x 30 reps

Dumbbell side lateral raises – 4 sets 10-12 reps
Seated shoulder press (front neck) – 3 sets 10-12 reps; **1 set 25 reps**
Steering wheels – 3 sets 30 turns)

Bent over Db Fly’s – 3 sets 10-12 reps

BB Bradford Press(Front to Back) – 4 sets 25 rep(Total #100 reps)

Machine Press – 3 sets 10-12 reps

Arnold Press- 3 sets 10-12 reps
Barbell front laterals – 3 sets 10-12 reps) may be performed as a superset
Seated bent-over laterals (rear delts) – 4 sets 10-12 reps
Shrugs – 4 sets 8-10 reps
Upright rows – 3 sets 8-10 reps

Day 5 – Bis + Tris
warm up 10 min
Skull-crushers – 4 sets 10-12 reps
Tricep push-downs - 4 sets 10-12 reps

Tricep Rope Pushdown – 3 sets 10-12 reps

Tricep KickBacks- 3 sets 10-12 reps

Seated Tricep Extentions- 3 sets 10-12 reps

Standing Cable Curl- 4 sets 10-12 reps
Reverse grip single arm tricep pushdowns – 3 sets 10-12 reps each arm
Stranding EZ curls – 4 sets 10-12 reps
Preacher curls – 3 sets 10-12 reps; 1 set 25 reps
Concentration curls – 2 sets 8-10 reps each arm
Reverse curls – 4 sets 10-12 reps
Wrist curls – 4 sets 10-12 reps

Advanced Training Workout Routine

This workout can be done by men and women. This is just not geared to men.

DAILY

MID SECTION & AEROBIC WORK
15 minutes of intense cardio
Crunches, Leg Raises, Rope Tuck, Hyperextensions

DAY 1

CHEST & BACK SUPERSET
Bench or Dumbbell Press (3-4x12, 10, 8, 6)
supersetted with
Wide Grip Pulldown or Chins (3-4x12, 10, 8, 6)

Dumbbell Incline Press (3-4x12, 10, 8, 6)
tri-setted with
Dumbbell Pullover (4x10)
and
Seated Lat Row (4x10)

Cable Crossovers (3-4x12)
supersetted with
One Arm Dumbbell Row (3-4x12)

Optional: Dead lift (3x10)

DAY 2

SHOULDERS
Overhead Press (3-4x8)
supersetted with
Sidearm Lateral Raise (3-4x12)

BICEPS & TRICEPS TRI-SETS
Bent Bar Curl (3-4x8-12)
tri-setted with
Close Grip Bench Press (3-4x10-12)
and
Lying Triceps Extension (3-4x10-12)

Dumbbell Curl (3-4x8-10)
tri-setted with
Dips or Triceps Press Machine (4x12)
and
Pulley Pushdowns (4x12)

DAY 3

LEGS
Standing Calf Raise (4xMax)
supersetted with
Seated Calf Raise (4xMax)

Leg Extension (4x12)
supersetted with
Leg Curl (4x10-12)

Squat (4x12, 10, 8, 6)

Stiff Legged Dead lifts (4x10)

3 Day Split Information and Routine

3-day split workout
The best 3-day split workout is one that will work all the muscle groups in your body and give them enough time to rest and grow. This workout is best if you have limited time like most people, and have a desire to gain mass and strength in a few short weeks. The most important thing to remember is to not give up and to keep working out, do not miss a day because this will mess up your whole schedule. It is vital that you do your 3 days a week or you will not have enough rest and you will not grow.

The Workout will be split into 3 different body groups, each designed to allow for adequate amount of rest and also made to be completed in a short amount of time. Workout should take no longer than 1 hour, but should be a mimimum of 45 minutes. If you have a partner, rest when your partner is doing their set and vice versa.

Day 1- Chest, Triceps, Delts

2 x 10 Bench press
2 x 10 Close grip bench press
2 x 10 Incline bench press
2 x 8 Dumbbell flies
2 x 8 Skull crushers
2 x 10 Tricep extensions
2 x 15 Front dumbbell raise
2 x 15 Side dumbbell raise

Your triceps should be fully pumped; delts and chest should be solid as a rock after this workout.

Day 2- Rest

You deserve this day off, make sure to eat right and rest. If you’re sore from the day before, massage and stretch those sore muscles. If you’re not sore, then think about using heavier weight next time.

Day 3- Biceps, Back, Traps, Forearms

3 x 10 Barbell curls (try wide and close grips too)
2 x 10 Concentration curls
2 sets of pull-ups to failure (if you can do them)
2 x 10 Lat pulls
2 x 10 Bent over Rows
3 x 10 Wrist curls
2 x 10 Barbell shrugs
2 x 10 Calf raise machine shrugs

Day 4- Rest

If you did everything right this week, you should be sore from yesterday’s workout. If not, you know what to do – lift heavier! Be safe when lifting though, you don’t want to get injured.

Day 5- Quads, Glutes, Hamstrings and Calves

3 x 10 Squats
2 x 10 Barbell deadlifts
3 x 10 Leg press
2 x 10 Leg extensions
3 x 10 Calf raises
2 x 10 Barbell lunges
2 sets Farmer’s walk

This should be your favorite day because this is when you pack on mass from those squats that work those large leg muscles and release growth hormone throughout your body. Your base also gets stronger and you will be able to lift more next week! Have a cheat meal the next day as a reward for going through this punishing and painful week.

Day 6- Rest
Day 7- Rest

When doing a 3-day split, should any muscle groups be trained only once per week? Any twice per week? Why?

Because the legs are a big muscle group, you should only work them out once a week. Compared to other the muscle groups, they take the longest to recover because they contain the most muscle fibers and can result in higher levels of soreness. Some muscles that can be trained more than once a week would include the forearms, traps and delts. This is because these muscles are small and are used to being used frequently, therefore they have high endurance. The only way to get them to grow when they have high endurance is to work them constantly and with heavy reps. Working them more than 3 times a week is pushing it though, so do not over train and keep working them out about 1-2 times a week.

Who would be interested in doing a 3 day split and how would it help them if they did?

A 3 day split body workout can be beneficial to anyone, from the beginner to the more advanced bodybuilder. If you are a beginner it can help by getting the body ready to take the overload of future lifting by working the whole body with heavy weights. Also, remember that the beginner does not know much about the anatomy of the body and what muscles to specifically workout each day because it is known that certain muscles are used in conjunction with others in some exercises, such as bench press which utilizes the pectoral and triceps muscles, consequently making the chest and triceps one big muscle group. The beginner may not know this, so this workout will make sure that they work muscles by group and not by location or preference. A person new to weight lifting may also not have the time to have a workout every day, so this 3 day a week workout is great for those short on time. Finally and most importantly, it will teach the beginner to be consistent with their workout and have strict discipline, something that will help them greatly in their weight lifting life.

For the advance bodybuilder, it is important to change workouts every couple of weeks. This is because after a while, the human body adapts to change, such as 5 day workout, and this workout is the perfect way to keep the body from getting used to a certain workout and plateauing. Sometimes bodybuilders tend to workout for size or strength; this workout will help both and not just one. This can prove to be advantageous to the advanced bodybuilder as it can help gain mass or strength by taking more time off to rest.

Are there any pros that do a three day split?

Not many pros out there use the 3 day split for one reason. That’s because they do longer split workouts 5-6 days long, instead of 3. They are able to do this because this is their job and they have all the supplements to help them recover faster, letting them workout longer than the average Joe. There are a couple of amateur bodybuilders out there that use the 3 day split workout routine such as Russ Hosmer. Russ Hosmer uses a combination of 3 and 4 day splits, and depending on his needs he changes it around a bit.

Are 3-day splits better for bulking, cutting, maintaining? Why?

3 day splits are better for bulking because it can quickly add mass with a strict workout and a proper diet. One reason why it would not be good for cutting is because in cutting you are shedding fat, normally by doing cardiovascular exercises. As you will be working out your legs heavily, you will not be able to do most cardio exercises such as running, treadmill or jump rope without refusing your legs of their much-needed rest. 3 days splits are too heavy to be used to maintain muscle, or tone, because they overload the muscle and instead of toning or increasing endurance, they will add size and strength. Higher reps and sets are what increases endurance, so this workout will not significantly increase endurance, making maintenance hard with this workout.

Bonus: How does a 3-day split match up to a 4-day or 5-day split? Better or worse? Why?

As mentioned earlier, professional bodybuilders use more days in their split workouts because it allows them to do more in less time. They have supplements that help them recover their bodies much faster, therefore they can come back and work a muscle group more than once a week without overtraining. But, we are not all pro bodybuilders, so we have to use shorter days to achieve our goals. One way to do that is to use the 3 day split workout which will workout the whole body in the least amount of time. 4 or 5 day splits will only increase the risk of overtraining and injury. If you want to grow quickly but safely, use the 3 day split as it will give you enough rest. The key is consistency because you do not want to miss a day that will impair your ability to recover and grow.

The

Absolute Best Way

to Build Muscle Mass

Research suggests that in order to gain strength and size you have to overload your muscle by pushing it beyond it's present capacity. From this theory of what is called the overload principle, we know that intensity is the key to gaining muscle. This is where muscle growth occurs.

I conclude that one set to failure is not only all that it takes, but the most optimal. Does that mean you only do one set in your entire workout? No! You need to perform warm-up sets to prime the muscle for that one all-out set along with cool-down sets to flush out the ammonia, toxins, and lactic acid that built up from the stress you placed it in during that one all-out set to failure.

However, your definition of failure and my definition of failure are on completely opposite ends of the spectrum.

To get hundreds of tips and workouts like this one, consider my MP45 Program. I give you all the best exercises and diet plans to get you absolutely shredded in just 45 days. I map out everything for you. All you do is follow the program as written and I can guarantee you that 45 days later you will never look better.

 You will lift more weight than you could have imagined and you will have the best physique in the gym. This is a very simple approach and it will get you into the best shape of your life in the shortest period of time. Give my program a chance, I know you won't regret it. 45 Days. Change Your Life.

Failure does not occur when you put 225 pounds on the bench press, lift it for 9 times, and because you can’t get it up for the 10th rep, you stop. Many people refer to that as failure. However, do not get confused because of the misuse and misunderstanding of this commonly used term. Too often do I see people refer to their cowardly sets as reaching failure. It is just that they are either a) uneducated on how to properly perform an adequate failure set; or b) their mental constraints were too tight to allow their bodies to experience failure. They may be uncomfortable at that present moment in time, but definitely not realizing what their muscle is actually capable of once they unlock their minds to allow their bodies to experience such pain. They have not reached complete exhaustion to the point where there is a total cessation of performing potential additional work.

So let’s refer back to the previous example of the 225 pound bench press. Stopping after 9 reps may mean you have failed to perform 225 anymore, but think logically here. Isn’t it possible that you could perform 220 pounds for 1 rep? And then 210 for another? And then 200 for 2 additional reps? And so on down the line? The answer is yes to all of the above. That means your muscle technically has not reached absolute failure when failing to complete rep 9. Your muscle still has juice left in it to continue to work. Therefore, theoretically, failure would have to mean that you’ve worked your muscle so hard that you couldn’t lift 1 more pound off of your chest for one more rep. Obviously that is unrealistic, but do you get my point? That should be the standard for what you are trying to achieve when attempting to reach failure. You’ve got to apply more effort than what you are currently doing. That one set to failure needs to be the definition of living hell if you want to see the best possible results.

Focusing on quality, not quantity is what is important here.

Stimulation occurs when you’ve gone to failure. However, that does not suggest to you that you should go to failure each and every set. Studies show that stimulation occurs with just one set to failure and that anything more than that provides no further stimulation. The muscle fibers are completely torn with that one failure set. Going to failure set after set is going to damage them to the point where overtraining occurs.

There is such a thing as overtraining and overstimulation to the point where repair cannot adequately take place. Once a muscle has been thoroughly stimulated, anything applied further beyond that can actually hurt you, hindering growth, rather than supporting it. Think about it. If you damage the fibers properly, then they are forced to repair. However, if you stress it further than that, you are damaging the already torn fibers to the point where it takes that much longer to repair them just to reach the level that they were at prior to exercise. Now logic may tell you that the more they are damaged, the more they are going to rebuild past their normal level. However, this is not the case. Once the muscle fibers are torn, that’s all the muscle requires to stimulate growth of the muscle to develop stronger and bigger. Damaging of these torn muscles is just going to hinder your growth.

8x Mr. Olympia, Lee Haney, known by many to be one of the greatest bodybuilders of all time, always preached to “train to stimulate, not annihilate”. He also believed that “it doesn’t take a ton of weight to stimulate a muscle to grow, just the correct stimulus.”

You will want to choose one set of one exercise per muscle group where you will go all-out for that set using one of the following to do so:

·                            Drop Set- When you cannot complete another rep on your own with the weight you currently are performing, drop the weight down and bang out some more reps without any rest in between. In a 2-set drop set, decrease the weight so that you can perform at least 8 reps on your second set.

·                            Strip Set- This is a drop set, but performed multiple times. Perform a three, four, five, or six set drop set, where you continually lower the weight upon each successive set. In a strip set, the range of reps is up to you, but make sure you mentally push through to get as many done as you can with strict form.

·                            Forced Reps-When you cannot complete another rep on your own, have a training partner assist you by applying only the required help necessary for you to keep the weigh moving for extra reps. Shoot for 5-6 more reps with the assistance.

·                            Negatives- Using heavier weight than you are used to, lower the weight very slowly on the negative portion of the rep (it should take 4-5 seconds to complete that half rep) and have a partner help you as much as necessary on the positive portion of the rep. For instance, aim for 6-8 total reps on a weight that you possibly could only do for 2 reps with your partner’s assistance.

·                            Rest-Pause Theory- Take brief rest periods during a set to squeeze out more reps. For instance, if you use a weight you can lift for 6 reps, only do 2-3 reps. Take a brief rest of up to 20 seconds at most and try for another 2-3 reps. Rest again and repeat the process. You will essentially lift the same weight for more reps in this one set.

·                            5, 5, 5- This set consists of 5 fast reps (explosion of only 1 second for both the negative and positive portion of the rep), followed by 5 very slow reps (5 seconds on each the negative and positive portion of the rep), then followed by 5 normal reps (2 seconds on each the negative and positive portion of the rep). This works all twitches of the muscle fibers. Keep the same weight for all 15 reps, but make sure a proper weight is chosen, where you are really struggling to get those last 5 in. Have a spotter help you. Also you can vary it so you start out with a heavy weight for the first 5, then immediately after, with no rest, use a low weight (around 40% of your 1 rep max) for the 5 very slow reps, and then raise the weight for your 5 normal reps (around 60% of your 1RM) for the 5 normal reps.

·                            Giant Set- Using multiple exercises that focus on the same bodypart, one set consists of performing at least 3 exercises in a row without rest. For instance, during back you could do a pull-up straight to a bent over barbell row straight to a wide grip lat pulldown; ensuring that there is no rest in between the set.

·                            Slow and Controlled Reps- Take 4-5 seconds on each portion of the rep. Have a spotter help you just enough when you’ve failed.

·                            Pause Contraction Reps- Pause at different phases of the movement to realize an incredible contraction. For instance, during a squat throw on 50% of your one rep max and pause halfway for 3-5 seconds, then pause at the bottom position at parallel for 3-5 seconds, and then back up halfway with a hold, and then at the top with a hold (that is one rep). Complete it as many times as you can. Once you can’t hold it anymore, bang out as many normal reps as possible with the help of a spotter. You can switch up the times you are paused. For real intensity, hold it at the bottom, midway, and top positions for 20 seconds at a time.

·                            Peak Contraction Reps- Hold the peak contraction for up to five seconds on each rep. Squeeze the muscle as hard as you can before starting the next rep.

·                            Rep Overload– Instead of performing your normal rep range, which most people keep within the 6-15 rep range, you are going to shoot for 30, sometimes, 50, and even up to 100 reps. Choose a moderately heavy weight but one where you can perform a good amount of reps. Keep focused and keep pushing them out for an incredible amount of reps. It’s really all mental. For instance, put 135 on your back for a squat. Bang out 10 at a time, hold at the top position for 5 seconds and breathe, then bang out another 10 reps, and another 10 reps and so forth until you’ve reached failure.

  However, stimulating the muscle is only half the battle. The other half is nutrition. Your workouts are useless if you don't feed your muscles with the necessary nutrients it needs to repair itself. Too often do I see people work hard in the gym and then they throw it all down the drain with their pre and post workout meals. Building muscle mass is really about stimulating your muscles, and then repairing them to grow with proper nutrition and creating the proper anabolic hormonal envirnoment within your body. Consider my MP45 Program for the best diet plans to get you absolutely shredded in just 45 days. I map out everything for you. All you do is follow the program as written and I can guarantee you that 45 days later you will never look better. This is a very simple approach and it will get you into the best shape of your life in the shortest period of time. Give my program a chance, I know you won't regret it. 45 Days. Change Your Life.

Training For Your Body Type

Over the years I've been asked hundreds of times: "How do I gain mass?" The simple answer is always train harder, eat more and get sufficient rest. More often than not though, I find myself delving into the individual's diet and training habits, refusing to take the easy way out. Typically my investigation begins with such questions as: how many days do you train, how many exercises, how many reps until failure, goals, typical daily diet habits, etc. Usually at this point it becomes apparent that most people do not know enough about their own body to make a significant impact on the size of their muscle tissue - which has led me to write this article.
To truly understand your body and achieve your desired goals, you must first determine your body type. Body types, or somatotypes, fall under three different classifications: endomorph, mesomorph and ectomorph. The classic endomorphic physique is characterized by the ability to gain muscle and fat easily, a naturally strong, "stocky" build and the inability to lose fat rapidly due to a very slow metabolic rate. Offensive linemen and strongmen are typically endomorphs. At the opposite end of the spectrum is the ectomorph: your classic "hardgainer." These individuals are typically characterized by a thin build, long, thin limbs with stringy muscles, and a small frame and joints, and are typically extremely lean and struggle to gain any substantial amount of lean muscle mass due to an extremely fast metabolic rate. Examples of ectomorphic physiques are those of distance runners and cyclists. The third and final classification is the mesomorph: the classic athletic physique, the one we all aspire to look like. These individuals possess the ability to gain lean muscle mass quickly, lose body fat rapidly, are naturally strong, and display round, full muscle bellies, ideal for bodybuilding. Now you may be thinking that you don't fit exactly into any one of these three classifications; and it is possible. Due to training, or genetics, you may be a hybrid of two classifications. To make it simple, consider the traits of your physique and align it with the one category that you have the most in common with. From here we can start to develop a plan that best suits your needs.
Now that we have determined your somatotype, we need to talk about fiber types. The striated muscles of the human body are comprised of different fiber types. The term for the balance between the different fiber types is one you may recognize: fiber type distribution. The ratio of slow- to fast-twitch fibers may determine one's ability to gain strength and muscle mass. Before we get into that discussion, let us first determine the differences between the fiber types contained within your skeletal muscles.

The first fiber types that we must talk about are slow-twitch fibers (Type I). These muscle fibers are characterized by a high resistance to fatigue and a slow contraction time (how quickly force is generated). Typically slow-twitch fibers have very low concentrations of creatine phosphate as well as glycogen and glycolytic enzymes. Remember, our muscles use the energy from ATP, made by creatine phosphate, to contract/release, especially during anaerobic training, which uses a glycolytic energy pathway. So these fibers are more beneficial during times of aerobic training, not anaerobic training. Another key feature of slow-twitch fibers is the fact that they contain higher triglyceride stores and oxidative enzymes. Aerobic training uses oxidative energy pathways (oxidative phosphorylation, Krebs cycle), which yield higher amounts of energy and are typically fueled by fat stores.
The next fiber type that we will discuss, fast-twitch fibers, can be divided into two separate categories, Type IIA (a.k.a. fast oxidative) and Type IIB (fast-twitch). Type IIA fibers are in between Type I and TypeIIB fibers, possessing properties of both. These fast oxidative fibers have a moderate resistance to fatigue due to higher creatine phosphate and glycogen stores, as well as moderate triglyceride levels. Within the Type IIA fibers, there is a balance of glycolytic and oxidative enzymes. These characteristics make Type IIA fibers ideal for prolonged anaerobic training - supersets, giant sets, drop sets, or for sprinters who run 400 and 800 meters.
The second of the two fast-twitch fibers, Type IIB, is most valuble in the realm of weight training. These particular muscle fibers have the highest concentration of creatine phosphate, thereby generating ATP quickest, in addition to higher levels of glycogen and glycolytic enzymes. These characteristics are ideal for weight training and strength activities, generating the most force in the shortest period of time, allowing an individual to overload the muscle - all necessary for muscle growth.
When it comes to training for mass and strength, fast-twitch fibers (Type IIB) are probably of more interest to you. We needed to talk about the other two first because fiber recruitment starts from smallest to largest. No matter how heavy a weight you may move, slow-twitch fibers will contract first; they may not generate much force, but they will always contract first. As the intensity escalates, increasing the need to generate force, fibers with the larger motor neurons (Type IIA and IIB) will be activated to generate the necessary force. This leads to my next point: in order to gain muscle mass, it is necessary to train at a high enough level of intensity to activate fast-twitch fibers. Far too often individuals fail to train at a high enough level of intensity, thus failing to recruit and activate fast-twitch muscle fibers. To gain muscle mass, you must place a demand on these fibers. First off, they are the only fibers capable of generating the force needed to move weight heavy enough to cause the microtrauma necessary for muscle growth. Additionally, fast-twitch fibers have much greater surface area than slow-twitch fibers. By training in a manner that targets fast-twitch fibers, your muscles will hypertrophy (grow larger) due to the fact that fast-twitch fibers are bigger and are receiving the most stimulation. Not only will the size of the muscle increase, but so will strength; thus size and strength are related. If muscle hypertrophy (size) is what is most important to you, you will want to train with a weight that brings about muscular failure between 8 and 12 repetitions. You will still gain strength, due to the increase in the size of fast-twitch fibers, but more importantly you will be causing muscle hypertrophy.
You are probably wondering, "How does this all help me with gaining mass, and what does my body type have to do with it all?" When you look at body types, you will see correlations with certain fiber types. Take an ectomorph for example: very lean, stringy muscles. This would lead us to believe there is a larger distribution of slow-twitch fibers, since slow-twitch muscle fibers have a smaller cross-sectional surface area. In order for that individual to gain muscle size, the primary focus must be on stimulating fast-twitch muscle fibers as much as possible. The number of slow- and fast-twitch fibers will not change, but the relative size of each can. As the fast-twitch fibers grow larger and hypertrophy, the slow-twitch fibers may start to decrease in size (atrophy). When this happens, the relative percentage of fast-twitch fibers, in terms of overall muscle size, is increased. This individual may not have the genetic structure to become a professional bodybuilder, as would a mesomorph, but they can definitely manipulate their fiber type distribution to increase the size of the muscle as much as possible. So for an ectomorph, the ideal rep range for stimulating the most fast-twitch fibers would be 4-8 reps per set. In the case of a mesomorph or endomorph, these individuals already have larger amounts of fast-twitch fibers, so when they train these particular fibers, hypertrophy is accelerated, thus putting them at a genetic advantage for gaining lean muscle mass. A mesomorph would see greatest gains in muscle mass training in the 8-12 rep range, while an endomorph may experience better results training in a 12-15 rep range.
No matter what your body type, or fiber type distribution, you will always have the ability to increase the amount of high quality lean muscle mass you carry on your frame; the quantity of your gains is what may vary. If you're like me, you will want to get the greatest gains out of your efforts. By training based on your body type, you will be able to maximize your efforts in gaining lean muscle mass.

24-hour supplement guide

It’s not just about hard work – the way you supplement your training diet can make a world of difference to your muscle growth. Here’s what to take and when

First thing

It’s important to rehydrate quickly after a good night’s sleep. It also presents an opportunity to pop a couple of pills. ‘A quality multivitamin and fish oil tablets will promote a healthy immune system and good general health,’ says Mark Roberts, director of the Personal Space gym in London.

Breakfast

This is your first opportunity to get vital quality protein on board. ‘To create an environment in which your muscles will grow you need a protein-rich breakfast,’ says Simon Harling, director of fitness company Elite Fitness. ‘You can get that by making protein pancakes or eating your cereal alongside a protein shake.’

Mid-morning snacks

‘For the best results you need to eat small, frequent meals throughout the day,’ says Roberts. ‘Try to include protein in every snack to keep your supplies of amino acids topped up, and avoid simple carbs, such as white bread and white rice so your energy levels don’t crash.’

During workout

To stay hydrated and keep your stomach settled during intense exercise, drink water in small regular sips. If you can stomach it, then 10-15g of fast-acting whey protein during a workout can also be beneficial.
Post-workout Research suggests that you should take on quickly-digested protein such as whey immediately after your workout. A shake is fastest way to do this. Use water rather than milk. ‘Remember to add some carbohydrate or eat a banana alongside it to help your body absorb the protein,’ says Harling. ‘Your blood sugar levels will be low so it’s a good time to eat carbs.’ This is also the time to take another 10-15g of BCAAs as well as glutamine, an amino acid that speeds up the muscle recovery process.

Dinner

Eat your evening meal two to three hours after your workout to keep the flow of amino acids going to your muscles. This meal should contain good-quality lean protein, carbs and vegetables. This is a good time to take a zinc and magnesium complex. ‘A lot of us are zinc deficient because we don’t eat enough seeds, nuts and pulses,’ says Harling. ‘ZMA really helps to preserve energy levels and recover from exercise.’

9 Muscle Building Nutrition Rules

Muscle building nutrition is actually very simple and is a major factor in your bodybuilding success. However many people seem to get confused when they are putting together a muscle building diet. For that reason here is a simple and easy to understand and implement set of rules that anyone can use to pack on muscle mass. Here they are:
1) Eat 5-7 small meals each day. This ensure your muscle have a continual supply of energy and decreases the chances of the body storing food as fat. Steer well away from the mentaility of 3 square meals per day. This is definitly one of the most important weight gain tips going.
2) Each meal should contain around 30 grams of protein in it and also quality carbohydrates. rice, potatoes, past and bread ensure that carbs are readily available. Red meats, egg whites, tuna and milk are superb sources of protein.
3) Make use of supplements. The most basic supplement required is a whey protein supplement that should be taken immediately after training and prior to sleeping.
4) Simple carbohydrates (sugars) need to be avoided. Even though your energy will rise quickly it will drop down leaving you deflated soon enough. It may also produce problems with your insulin metabolism and trigger the storage of excess fat.
5) Do not eat foods high in fat or salt content. Good fats originating from olive oil, peanut butter and fish are healthy for you and ought to be included in your diet however fats originating from vegetable oil, butter and animal fats need to be removed totally, that takes any junk food out of the equation too!
6) Eat a pre workout meal. This should consist of a decent amount of complex carbs and also protein about an hour before your training session. this will ensure that protein is immediately accessible by your muscles and also give them enough energy for your workout.
7) Ensure decent post workout nutrition. Carbs and protein are essential at this time due to that fact that the muscle have just been broken down. A whey protein drink is great for this. Make sure you get at least 40-50 grams at this time.
Remain well hydrated. This is by far the most important nutrient in the body. The quality of your muscle tissue depends upon this and it is essential for for all the bodies chemical reactions to take place.
And finally, make sure you are eating plenty of calories. IN order to build muscle you have to take on more calories than you burn up. You will not build muscle up at all if you do not eat enough. So now you know how to get bigger muscles know excuses go do it!

How Healthy are Fast-Food Joints?

How healthy are fast-food joints? Can you get a nutritious, low-fat meal from a fast-food outlet? We took nutritionist Fiona Kirk around a few of our favourite takeaways to find out.

McDonald's

‘McDonald’s scares me most,’ says Kirk. ‘Their buns are full of sugar, their chicken burgers are fried in oil and their low-fat salads are high in salt. Even the drinks are unhealthy – a milkshake has a hefty 10.1g of fat and 20g of sugar. Drink milk instead which has no saturated fat and will provide you with a healthy hit of calcium.
Send it back: Big Mac
On its own it packs in 492 calories, 9g of saturated fat and 2g of salt. For a small extra cost you can add fries and a fizzy drink or milkshake, but the cost is much higher in heart-damaging salt and fat-promoting sugar.
Calories: 492g Saturated fat: 9g
Order it: toasted deli chicken salad
this is low in fat with a good balance of protein (from the chicken), carbohydrates (from the roll), fat (from the mayo) and fresh salad. To make it even healthier ask for a low-GI brown roll, which will feed your body with a steady supply of energy.
Calories: 359g Saturated fat: 1g

Pizza Express

‘The good thing about this restaurant is that they make the pizzas from scratch, so you have more control of your fat and calorie intake,’ Kirk says. ‘Ask for a thin and crispy Romana base rather than the standard base, and go for less cheese. Also think about swapping fatty meat toppings such as salami for seafood or chicken, and add plenty of vegetables, which will provide you with gut-filling fibre and cancer-bashing antioxidants.’
Send it back: Quattro Formaggi (four cheeses: mozzarella, pecorino, grana padano and fontal)
Anything with this much cheese will be extremely calorific and full of saturated fat – the kind that clogs your arteries and puts extra stress on the metabolism.
Calories: 646 (based on 8in supermarket version) Saturated fat: 14.2g
Order it: La Reine (ham, olives and mushrooms).
This pizza has only a little cheese, which cuts down on calories, while the olives are low in fat and the selenium-rich mushrooms will give your immune system a boost.
Calories: 546 (based on 8in supermarket version) Saturated fat: 6.1g

Kebab shop

‘Steer clear of the rotating elephant leg. It is painted with sugar and packed with cheap, fatty meat,’ Kirk says. ‘A chicken kebab is a far better option. It’s made of chunks of chicken cooked over coals, stuffed in a pitta with plenty of vitamin-rich salad. As with most fast food, the choice of dressing can turn a relatively healthy dish into a disaster, so swap mayo for tzatziki and steer clear of the barbecue and chilli sauces, which contain loads of refined sugar.’
Send it back: large doner.
According to Hampshire County Council Scientific Service, the average doner contains the equivalent of a wine glass full of cooking fat. Mmmmm.
Calories: 315g Saturated fat: 12.8g
Order it: chicken shish kebab
Grilled chicken is high in iron but low in fat. Go for plenty of salad, with cancer-fighting tomatoes and bone-building onions.
Calories: 155g Saturated fat: 1.7g

Curry

‘Limit the damage by going for tandoori chicken with plain boiled rice and plenty of veg,’ Kirk says. ‘The chicken is baked in a clay oven with plenty of herbs and spices. Pilau rice might be tasty but it’s usually fried, so it’s much higher in saturated fat, and veg will fill you up without filling you out. Naan breads can also whack you with 500 calories, the equivalent of nearly two plates of rice.’
Send it back:
korma with naan don’t even think about a korma – it is made with fried meats, creams and ghee, a clarified butter that’s a mind-blowing 99.9 per cent fat. The naan bread is brushed with fat-laden butter and full of salt and sugar, which will leave you feeling bloated yet hungry again within a matter of hours.
Calories: 870g Saturated fat: 13g
Order it: tandoori chicken
Chicken is a great low-fat source of protein, and the tandoori style of cooking doesn’t affect this much – it simply dry roasts the meat without using any extra oil. The chicken can be marinated in yoghurt, which is good for the gut, and health-boosting spices such as chilli and turmeric.
Calories: 300g Saturated fat: 4g

Subway

‘Subway is OK if you avoid the sugary dressings and have an open sandwich, because all their buns are high in sugars,’ Kirk says. ‘Choosing your own fillings makes it possible to get something close to a nutritionally balanced meal. To keep your blood sugar balanced, go for as much green goodness as you can, along with a source of protein such as fish, chicken or turkey. You should also go for the wheat bread, which is lower GI than the honey oat or plain white.’
Send it back: Meatball Marinara.
The hidden salt in this sub is 78 per cent (4.7g) of your recommended daily allowance, which will encourage water retention and high blood pressure.
Calories: 382g Saturated fat: 9.2g
Order it: Turkey breast sub
Turkey is a low-fat source of protein, which will keep you feeling fuller for longer. The meat and bread are also full of B vitamins, which encourage the muscle cells to produce energy.
Calories: 226g Saturated fat: 1.5g

Chinese

‘Avoid the prawn crackers and opt for chicken and sweetcorn soup, because starting with soup can cut the calories you eat in your main meal by around 12 per cent,' says Kirk. 'For your main, choose grilled or steamed fish with lightly stir-fried veg. You should also use the chopsticks, because they will slow down the pace at which you eat.’
Send it back: sweet and sour pork balls
Pork covered in batter and deep fried is not surprisingly high in saturated fat. Combining it with the sugary sauce and high-GI fried rice will also promote fat storage.
Calories: 700g Saturated fat: 11g
Order it: grilled king prawns with garlic and ginger.
This spicy dish is low in saturated fat and sugar. Ginger also aids digestion and improves circulation.
Calories: 130g Saturated fat: 1.5g

Meals To Gain Mass

Meal 1 - 7:00am
1 packet of a meal replacement with 16 ounces of skim milk
1 serving of whole grain cereal
1 cup of non/low-fat yogurt
1 piece of fruit

Meal 2 - 9:00am
1 serving of whey protein mixed in 10 ounces of water
1 large apple

Meal 3 -12:00pm
2 grilled chicken breasts
1 serving of brown rice
1 cup of low-fat yogurt
1 serving of whey protein

Meal 4 - 3:00pm
1 packet of a meal replacement with 16 ounces of water and 5-10 grams of L-Glutamine
1 large banana
Pre-Workout
1 workout bar of your choice (preferably some carbs and 20+ grams of protein)

Meal 5 - 6:00pm (Post-workout)
1 serving of whey protein combined with 1 5gram serving of Creatine mixed in kool-aid. (This is an important meal and is designed for an insulin spike at just the right time to increase creatine and amino acid uptake by the muscle cells).

Meal 6 -7:00pm
8 to 10 ounces of a lean round or flank steak
1 serving of rice
1 medium baked potato
1 large green salad

Meal 7 - 10:00pm
1 packet of a meal replacement with 16 ounces of skim milk
1 large banana
3 to 5 grams of L-Glutamine

Ladies Trim & Tone

Excellent Overall Routine

Day 1 Cardio, Legs, Bums & Abs

15-20 mins cardio
Hip flex front to back super set with thigh extensions 2 sets 18-25 reps
Lying leg curl 2 sets 18-20 reps
Weighted good mornings 3 sets 18-20 reps
Wide stance leg press 2 sets 18-20 reps
Hanging leg raises 2 sets max reps
Torso twist 3 mins

Day 2 Cardio, Back & Chest

15-20 min's cardio
Lat pull down 3 sets 25-20-18
Low pully row 2 sets 18-20
Seated chest press 3 sets 25-20-15
Incline dumbbell flys or peck deck 3 sets 10-12 reps
Abs – bent knee leg raise on flat bench 2 sets max reps
Crunch sit ups 2 sets max reps
Torso twists with side bends 3 sets max reps

Day 3 Cardio, Thighs, Arms

15-20 min's cardio
Wide stance leg press 3 sets 20-18-15
Weighted good mornings 3 sets 15-20 reps
Bent knee dead lifts 2 sets max reps
Mini hack squats wide stance 2 sets 15-20 reps
Tricep push downs super set with cable bicep curls 3 sets 15-18 reps
Flat bench leg raises 2 sets max reps
Torso twists 3 min

Shoulder Pain when Bench Pressing

In the previous article, we discussed 5 methods for reducing shoulder pain when bench pressing. Below, you will find 5 more great methods that will get you back to pain-free pressing in no-time.
6. Warm-up Thoroughly
How many times have you seen someone go into the gym, throw 225 pounds on the bench, and proceed to perform a hard set? That is ridiculous and predisposes the lifter to vast amounts of injury, even beyond shoulder pain when bench pressing.
While there are a lot of ways to warm-up for a workout, no matter what you do, you will want to slowly warm-up to your work sets. For example, if your plan was to do a hard set at 275 lbs, your warm-up might look something like this:
45 lbs (unloaded bar): 20 reps
135 lbs: 15 reps
185 lbs: 5 reps
225 lbs: 3 reps
255 lbs: 1 rep
275 lbs: start work sets
The higher reps with the unloaded bar and 135 lbs get blood flowing to the tissue and actually change the viscosity of ligaments. Warm ligaments exhibit more flexibility and handle more load then cool, stiff ligaments.
The few reps are heavier weight get the nervous system ready for the hard contractions that will take place during the work sets. This reduces the likelihood of you tearing a muscle during a lift.
7. Always Get a Lift-Off and Re-Rack
This is another mistake many lifters make, even strong ones. The shoulder endures by far the most trauma during the lift off and re-rack. This is because the bar is further back than normal and is outside of the normal range of motion during a bench press.
In this "above the eyes" position, you are a lot more likely to place an unusual load on your shoulder and get hurt in the process. As a rule, have someone help you lift off the bar when you are using 65% or more of your 1 rep max. Once you complete the set, lock out and then have the person help you rack the bar.
8. Avoid Overhead Barbell Pressing
If you get shoulder pain when bench pressing, there is no need to place additional unnecessary load on the shoulder by overhead pressing. If you like to overhead press, press overhead with dumbbells and use a neutral grip (palms facing your ears). This position is a lot more comfortable on the shoulder.
9. Perform Overhead Shrugs
In addition to rear delt work, overhead shrugs are a great exercise for improving shoulder health. Hold a barbell over your head with your arms locked out and shrug your shoulders. The motion should be just like a traditional barbell or dumbbell shrug.
The overhead shrug improves shoulder function as it places some of the more problematic muscles (such as the levator scapulae and various neck muscles) in positions where they cannot optimally contract.
This way, the supporting musculature of the scapula (shoulder blade) is trained  without further compounding shoulder pain when bench pressing.
10. Cool down after your workouts.
While some lifters recognize that warming up is important, very few pay any attention to cooling down. After you finish your workout, do not just grab your gym bag and walk out the door.
Some light (or intense) stretching along with some joint mobility work is a good start. Even a basic pec stretch (hold your arm out to the side, bend your elbow to 90 degrees so your hand is pointing straight up, and then use a doorway to press your elbow backwards works just fine) and lat stretching will work.
Just make sure you do something to reduce your tension and relax a bit before heading out of the gym. Walking out of the gym moving worse (i.e. stiff and tight) than when you came in is a sure-fire way to end up with some chronic injuries.
Conclusion
By practicing these 10 tips, shoulder pain when bench pressing will be a thing of the past. Once you conquer shoulder pain when benching, increasing your numbers is easy!

How Much Protein to Build Muscle?

A common question for any person serious weight-lifter is.. how much protein to build muscle is necessary? The truth is that this is actually a good question and the answer depends on a lot of factors.
When it comes to how much protein is needed to build muscle, there are three major factors: lean body mass, the amount of carbohydrates you eat, and how advanced a lifter you are.
Here is a chart detailing how much protein is needed to build muscle at an optimal rate. Below the chart, you will find an explanation of each category.
Note: LBM = Lean Body Mass

	Low-Carb (.5 grams of carbs per lb of BW or less a day)	Moderate-Carb (.5-2 grams per lb of BW a day)	High-Carb (2 grams per lbs of BW a day or more)
Beginner	1.5 grams per lb of LBM	1.25 grams per lb of LBM	1 grams per lb LBM
Intermediate	1.75 grams per lb of LBM	1.5 grams per lb of LBM	1.25 grams per lb of LBM
Advanced	2 grams per lbs of LBM	1.75 grams per lb of LBM	1.5 grams per lb of LBM

This chart is for men. Beginning women can take off .25 grams per lb off of the "Beginner" chart and .5 grams per lbs off of the "Intermediate" and "Advanced" charts.*

How Much Protein is needed to Build Muscle Depends on Your LBM

Note that all calculations in the chart above are based off of lean body mass. The formula for lean body mass is:

 Lean Body Mass = Bodyweight - (Body Fat Percentage * Bodyweight)

For example, if you weigh 200 pounds and are at 20% bodyfat, plus those numbers in the formula:

200 pounds - (.20 * 200 pounds) = 160 pounds of lean body mass

This does not have to be 100% exact, this is just an estimate. You can easily estimate your body fat, you do not have to get a caliper reading or anything like that. Here is an easy way to estimate bodyfat:
LBM Estimation for Men:

~ 10% or less = well-defined, visible 6-pack abs

~ 15% = outline of abs visible
~ 20% = outline of abs no longer visible

~ 30% or more = obese (if this is you, focus on losing weight first, not building muscle)
LBM Estimation for Women:

~12-15% = well-defined, visible 6-pack

~15-18% = outline of abs still visible

~20% or more = outline of abs no longer visible
This does not need to be rocket science. Whether you eat 180 or 190 grams of protein per day makes little difference in the grand scheme of things, so just use a rough estimate and run from there. If you still are not gaining weight at that point, increase your calories by a few hundred per day.
The whole point of including LBM in this calculation is so that you do not have a 400 pound obese man eating 600 grams of protein. If you are carrying a lot of excess body fat, you do not need to eat more protein to support your extra fat.

Protein Requirements are Based on Carb Intake

This one is usually one that surprises people who want to know how much protein is needed to build muscle. Here is a basic explanation of why this is the case:
When you consume carbohydrates or protein, your body releases some insulin to help shuttle these nutrients to your body's cells for use. When you have carbohydrates, your body releases a lot of insulin which in turn then increases cellular uptake rates of protein.
The end result is that if you are eating a lot of carbohydrates, you actually end up needing less protein to build muscle mass. By grossly overeating protein on days where you are already eating a lot of carbohydrates, you actually might end up consuming too many calories and gain unwanted fat.
Again, this should just be a rough estimation. If you are eating almost no breads, starches, or sweets, that is a low carb day. If you are eating these foods with 1 or 2 meals, it is a moderate carb day. If you are eating carbohydrates with every meal or eating a large portion after working out (recommended for building muscle) that is a high-carb day.

Protein for Muscle Growth Based on Level of Advancement

The relationship here is simple: the more experienced you are in weight-training, the more protein you will need to grow.
Bigger and more neurally-efficient muscles undergo more damage and need more protein to be repaired. Additionally, in response to weight training the muscle's ability to absorb and utilize protein increases as different cellular factors are upregulated.
As a general rule of thumb, I recommend the following categories:
Beginner: Anyone who does not yet qualify for intermediate or advanced status.
Intermediate: Someone who has gained 20-70 pounds of LBM since they started weight training.
Advanced: Someone who has gained at least 50 pounds (50 for guys 5' 8" and under), 60 pounds (5'8" - 6') or 70 pounds (6' or taller) of LBM since they started weight training.
Most people are beginners, some are intermediate, and very truly few are advanced. If you have not built at least 50 pounds of muscle, you are not an advanced lifter and do not need to eat 2 grams of protein per day.

*Why Women Need Less Protein

A common question is why I recommend that women eat less protein. Truthfully this is irrelevant as very few women even eat the reduced recommended amounts listed here.
If you must know, testosterone increases the muscle's ability to synthesize protein. Women have a lot less testosterone than men, and as a result do not need as much protein (and also do not need as much calories even at a similar bodyweight).

How Much Protein to Build Muscle Conclusion

The amount of protein needed to build muscle may seem a bit confusing, but it does not have to be. Here are the take-away points:

• Beginners need 1-1.5 grams of protein per pound of bodyweight in order to build muscle at an optimal rate.

• Intermediate lifters need 1.25-1.75 grams of protein per pound of bodyweight in order to build muscle at an optimal rate.

• Advanced lifters need 1.5-2 grams of protein per pound of bodyweight in order to build muscle at an optimal rate.

• The less carbs you eat, the more protein you need.

• Women tend to need less protein then men of the same weight due to lower blood levels of testosterone.

Now go out there and eat some food!

Dumbbell vs Barbell Bench Press

Looking for the final answer in the dumbbell vs barbell bench press debate? In this article, I will be revealing the key differences between both of these lifts along with the pros and cons of each exercise.
The truth is there is no real winner in the dumbbell vs barbell bench press contest. Both exercises have unique pros and cons and which exercise you choose will vary from person to person. Additionally, it can be beneficial for many lifters to use both exercises rather than pick between one or the other.
Dumbbell vs Barbell Bench Press - Pros of each exercise
Dumbbell Pros:
- Allows for more range of motion. A barbell can only go down to the chest, whereas a person using dumbbells can go even lower since the dumbbells can move around the rib cage. This causes an extra stretch in the muscle and can result in a higher quality of muscle contraction.
- Gentler on the shoulder. Since each shoulder can move independently of the other, you are able to press in a much more comfortable motion. You can rotate and move positions side to side, whereas on the bench the hands are stuck in a fixed position and are unable to move. As a result, the body is able to adopt a more comfortable movement pattern when performing the dumbbell bench press.
- Can be performed without a spotter. While when lifting heavy you always want a spotter, it is much safer to lift with dumbbells without a spotter. On the barbell bench press, even when attempting an easy weight, you never know when a muscle is going to cramp up or tear.
Freak accidents can happen even with light weight and can literally result in death for the solo lifter. Dumbbells can be easily dropped in the event of such an occurrence, whereas the barbell cannot. This is a major upside for dumbbells in the dumbbell vs barbell bench press debate.
Barbell Pros:
- Can use more weight. By using more weight, you are able to place a greater load on the muscles. It is very easy to scale up on a barbell bench press to progress. When a lifter reaches a certain strength on the dumbbell bench press, awkwardness of holding a big dumbbell and getting it into position can seriously limit strength.
- Creates a greater systemic load than dumbbells. In other words, since you can load more weight onto the bar with a barbell bench press, you tax more muscles and more muscle fibers within those muscles. This results in a host of benefits such as an increase in natural testosterone production, more calories burnt, and possibly more muscle built.
These are just the differences in the benefits of the dumbbell vs barbell bench press. There are also cons to each particular movement:
Cons of Dumbbell Bench Press:
- Scalability. This is the only real negative to the dumbbell bench press, but it is a big one. As a lifter gets stronger, it becomes harder and harder to add more weight.
Larger dumbbells become unwieldy, and many lifters are already using 85 pound dumbbells within two years of regular training. It can be very hard to get into position using a 100+ pound set of dumbbells and you will generally need a spotter to help get in position. It is practically impossible to max out on dumbbells for this reason.
Additionally, once the dumbbells get physically large enough as you move up in weight, the extra range of motion provided by dumbbells is lost, as the size of the dumbbell gets in the way of the movement.
Finally, many gyms do not carry dumbbells over 100 pounds, so with dedicated training you might find yourself without heavy enough weights to lift.
Barbell Bench Press Cons
There are two major cons of the barbell bench press:
- Muscle bearing the load. If the goal is bodybuilding rather than raw strength, the barbell bench press may not be appropriate. Many lifters find that they do not feel a good contraction in the chest when lifting but rather feel their shoulders fatigue first.
This lifter will not get major pec growth from the barbell bench press and is likely to be better off by sticking to dumbbells. This is one of the major things to consider when choosing between the dumbbell vs barbell bench press.
- Places a lot of load on the shoulders. For many lifters, bench pressing is an uncomfortable experience. These lifters are likely to have a lot less pain when benching simply by switching over to dumbbells. The greater freedom of movement offered by dumbbells allows the lifter to take the most comfortable path when bench pressing.
Conclusion
At the end of the day, there is no real winner in the dumbbell vs barbell bench press debate. The barbell bench press is great for lifting with max loads, but places more stress on the shoulder.
The dumbbell bench press can yield a better mind-muscle connection, is gentler on the shoulder. Unfortunately, dumbbells get unwieldy at larger weights and are harder if not impossible to max out on.
If you are still undecided in the dumbbell vs barbell bench press debate, try starting your pressing or chest workouts by working up to a heavy set on the barbell bench press and then moving over to the dumbbell bench press for some higher volume sets (more reps, less weight).