SHOULDERS AND LEGS

Lee Priest always said that shoulders and especially shoulders are important for getting real gains. He has said "Press for success". Shoulders are also one of the fastest body parts to work. You can do front raises, side raises, and rear raises to build the 3 parts of your deltoids. Shoulder press, and shrugs and your done. Now on to legs, they are one of our biggest and strongest muscles. If you build a big foundation then you can build a big top. you see when you work out your brain sends growth hormones to your body to help it repair and grow. The bigger the muscle group the more the GH release, so in turn the rest of your body will benefit from the hormone release. So to put it in another way, work your legs and the rest of your body will gain from it.

BACK AND BICEPS

When I do back and Bi's I usually alternate a back exercise and then a bicep one. Here are some bicep moves you can do, Inside curls, Outside curls, Hammer curls, Reverse curls (for forearms) For back you cant beat pull ups! There are dead lifts, pull ups, pull downs, bent over rows. I will post pictures soon of each workout so it will make sense.

CHEST AND TRICEPS

I like to do these 2 body parts together because when you are doing chest you are also using you tris. When people think of building up their arms you usually think to work the biceps, but in reality 2/3 or your arm is your triceps. So do more pull downs, skull crushers and dips to get bigger arms. When I do chest and triceps I try to change it up... lets say I start with flat bench then do butterfly's then incline bench and so on. Then the next time I do chest and tris I will start off with something different like incline chest and then flat then butterfly's... If you do the same routine every time with the same weights then after a while you will hit a "wall" and not see any more gains. By changing up your routine you will keep your body from hitting the "wall".

FORM

Form is one of the most important things you must master! If you do the exercise wrong then you can injure different parts or tear something. Some good advice that has stuck with me through the years is "it is better to do 10 reps with good form than to do 100 sloppy ones." This also includes cheating... if you cant do the weight any more, then simply change weights. That is why mirrors are so important when lifting. Ive heard people say how vain most people are in gyms, always looking at themselves in mirrors. Well yeah its to watch your form dumb ass!!! You don't want to swing, bend, arch, and start to use other muscles just to get a few more reps. You will get more results doing it the right way and avoid injuries.

SPOTTING AND KNOWING YOUR LIMITS

It is very important to have a good spotter when lifting heavy! Being and having a good spotter can make or break you... literally. When spotting be sure to pay attention to the person you are spotting, if they start to struggle you want to be there immediately! Help them on that rep with just a small amount of force, you don't want to do the rep for them, instead slowly assist until they finish. You wouldn't want 200 lbs smashing your face or neck. Also know your limits, its not a race or a competition to see who can do the most weight. Work at your pace and it will come. If you cant keep good form or do the reps then simply swallow your pride and drop the weight to one you can get a good workout with. Don't get me wrong it is good to push yourself and to add weight, but just use good judgment so you don't hurt yourself or your spotter.

ALL ABOUT PROTIEN

First id like to squash any myths you may have about protein.

#1 Protein does not make you gain weight or get big just by taking it.
#2 50 gram shakes are not always the best.
#3 The more expensive the better.

Now here is the most important rule you can ever learn about protein! NO MATTER HOW BIG OR SMALL YOU ARE, YOUR BODY CAN ONLY ABSORB 32 GRAMS OF PROTEIN EVERY 2 HOURS! So if you are buying those shakes that say 50 grams on them, they are tricking you into thinking that more is better. Protein is very important in the repair and building of muscle tissue that gets torn and exhausted during a workout. There are a few kinds of Protein that you can buy one is called Casein protein and it is a slower assimilated protein so that your body can process it through out the day. Whey protein is a faster assimilated protein and is a little cheaper and more common at your GNC or other fitness stores. Now protein is protein, you can go out and spend a ton of money on the expensive stuff or buy the cheaper stuff, its all up to you and what you want to spend. Personally I go for the most servings for my buck. You can also get a lot of protein from foods like eggs, chicken, all meats, fish and some pasta is even high in protein.

#1 BIGGEST MISTAKE!

First off the biggest mistake people make is going to the gym with no game plan. If you are reading this and fall into the category then keep reading my friend. I see it time and time again and have done it myself. You go to the gym and you jump from machine to machine all randomly. You do a little chest and then go to the cable things and do some bicep curls then maybe do some squats and some sit ups then maybe a few more bicep curls... does this sound familiar? That is the biggest mistake when trying to gain quality mass and strength!!! You have to start off by picking a body part. Lets say your biceps, well when you work your biceps you also work your back muscles. So it is important to pair them up. I read in several books that you need to give your muscles 3 days of rest. 3 DAYS!!! How am I going to do that!!! Well its easy. If you pair up your muscles that are used at the same time. So start off doing your back and biceps on one day. Then your chest and triceps on the second day. Then your shoulders and legs on the third day, and then take a rest day. Rest days are the most important of all! If you don't give your body quality rest and repair time then it will be way harder to get gains. The other big mistake people make is making Monday chest day or so on. This is not good, because if you miss Monday for some reason is if fair to just skip that body part.... NO! Just keep on the pattern and it will fall on random days. So do Back and Bi's, then Chest and Tris and then Shoulders and Legs, take a rest day and start the cycle all over. If you do this on a calender then you will see that it gives you exactly 3 days of rest on those muscles groups. If you go to the gym and work the same muscle everyday it will not have any rest time and therefore it wont grow near as fast.