Muscle Structure: 4 Day Swell (Day 3)

Hello Everyone!

Day 3, Crunches....

           Crunches

Hey you guys!  This video is just to help demonstrate crunches and how give you a basic idea of a plan B to sit-ups.  

Please Comment on these videos...They're for you.  I enjoy reading your thoughts and opinions plus there have been over 5000 visitors to my site already in fact just yesterday I had over 1100 visitors and that was in just one day.   So others will be reading your thoughts as well.  

Thanks again and I hope you really enjoy.

Description of Video:

Laying on your back with your legs in the air and your feet crossed, put your hands behind your head and pull your torso up using your stomach muscles.  Breathe out on the way up and breathe in on the way down (fig.1/2/3).

Now back in starting position flex your stomach muscles again pulling your torso up off the floor and turning your body to the left. Then bring your torso back down to starting position breathing out on your way down (fig.4/5/6).

Now back in starting position again, pull your torso up off the floor turning your body to the right, breathing out on the way up then returning back to starting position breathing out as bring your torso back down to the floor (fig.7/8/9)

Repeat these rotations 10-15 times in 5 to 6 sets.  It is a challenge but it will pay off in the near future.  After you have done this routine for a few weeks and you want to build your legs up as well then purchase some   5 lb. ankle weights. Wrap them around both your ankles with your with your feet lifted (your feet can be crossed or together) and repeat the above instructions.

That's how you build a monster.  Enjoy gorillas!  LOL!

Muscle Structure:  4 Day Swell (Day 3)

Muscle Structure: 4 Day Swell (Day 1) - Curls

Video 6  ::  Curls

Leg Routine Workout: Spartans, Bunny Hops (with a twist), Front Stance Leg Press

How do you pick a routine that will guarantee the results your looking for?  Personally I prefer to find the area that needs the most work and build a routine around it.  Today I want to discuss a leg routine that will not only help shape your legs but massively enhance your lower and upper leg structures.  I'm talking about your thighs, calves, ankles and upper legs.  This routine includes three simple but serious exercises that will workout these major areas giving you not only the look you are going for but also the strength you need to enhance the rest of your body.

First I want to talk about Spartans.  Spartans are a cardiovascular exercise that gives a workout to your legs, abdominals as well as your upper body.  There are different variations of this exercise.  One way of performing this workout is by doing it without weights and the other of course is by using weights.  I recommend starting out by doing this exercise without weights however after you have been doing this workout for a little while and you are comfortable with it you add weights for a more intense workout.  To begin this exercise stand with your feet shoulder width apart.  Now bend down touching your hands to the ground then throw your legs back into push-up position.  Immediately bring your legs back up and stand up into starting position.  Do 5 to 7 sets of this exercise with 15 to 20 repetitions in each set.  When you're ready to add weights do the same thing.  Stand with your feet shoulder width apart.  Set the weights out in front of you.  Now bend down grabbing the bar of the weights.  Sprawl your legs back into push-up position then immediately bring your legs back up to the bar.  Keeping your back straight stand up lifting the weights up to your chest then set the weights back down on the floor in front of you.  Do 5 to 7 sets of this exercise with 10 to 15 repetitions in each set.

The next exercise I want to discuss is one that not only gives a workout to your legs but also works out your hips.  Bunny hops are an extreme exercise that enhances the whole leg structure however these are bunny hops with a twist.  To begin this workout, squat down with your hands behind your head.  Now you are going to bounce up and down just like a regular bunny hop however with these you are going to turn your hips from right to left.  Do 5 to 7 sets of this exercise with 10 to 15 hop repetitions in each set.  Be sure to stretch first before doing this exercise.  It is an extreme workout and it puts pressure on your knees.  I recommend warming down by jumping rope.  That way your legs get a good after stretch.

The last extreme exercise I want to talk about is a leg press that gives your legs a serious workout.  To begin this workout stand and hold a weight in your arms.  Now with your right leg step forward bending your knee and keeping your left leg straight.  Hold this position for a second then push yourself back up to starting position.  Now switch and step forward with your left leg.  Keeping your back straight hold this stance for a second then push yourself back up to starting position.  Do 5 to 7 sets of this exercise with 10 to 15 press repetitions in each set.  This exercise will workout your calve structures as well as your upper legs.  Again I recommend warming down by jumping rope.

There are so many ways to workout your legs and so many ways to build a routine that promises results in those major areas that everyone wants to enhance.  You have to decide what you want out of your body and then plan your routine with exercises that lead you to those goals.  Make sure you can intensify your workout according to your growth and remain consistent to your workout schedule.  Your diet needs to also follow that of your exercising goals and routine.  Remember that you put into your body is what you should expect to get out of it.

Before I close out this article I want to talk about cardio exercises and how they can improve your overall muscle gaining routine.  I find that cardiovascular exercises are good for following up intense workouts and should be planned to follow your routine and overall exercising goals.  Swelling up is what we want out of our weight gaining routines however we also want to tighten up that swell and define those areas that we've worked out.  Building stamina and endurance helps us to extend out muscle gaining workouts and that's what we want.  Being a fan of boxing exercises I find that exercising on a punching bag is extremely beneficial and I've noticed real results in only a short time.  Now if you are like me and don't have the time to go to the gym then do like I do and work on your own at home.  For a cheap and easy way to start your boxing exercises visit:  http://myweave.blogspot.com

How to make weights for free?

Some people have problems finding weights to workout with however there are easy ways to deal with this problem and most won't cost you a penny/baht.

The first solution I want to discuss is by using a simple bucket either filled with rocks or cement blocks and a rope.  Below I have listed five types of exercises that you are able to perform with this equipment.

• Curls
• Shoulder Pull-ups
• Shoulder Presses (with rope)
• Punch Press (with rope)
• Pull Downs (with rope)

The second solution to this problem is by making dumbbells.  For one dumbbell you are going to need (2) two liter soda bottles, mixed cement and a stick about 2 feet long.  To make your dumbbell you have to make each weight separately.

1. Cut the 2 liter soda bottle in half.
2. Take one of the bottom ends of the soda bottle that you cut and fill it up with cement.
3. Dip the stick in the middle and let the cement harden.  (Dry Completely)
4. After the first cement in the weight hardens completely take the other bottom end of the soda bottle and fill it with cement.
5. Now take the other end of the stick and put it in the center of the bottle.  (Let cement dry completely) 

If you want two dumbbells then repeat this process.  Below I have listed 5 types of exercises you can do with dumbbells.

• Curls
• Butterfly Press
• Overhead Press
• Butterfly Pulls (Back)
• Shoulder Pull

These two simple solutions will provide you with the proper equipment to increase your fitness goals.  When working out with weight I suggest you workout every other day to give your muscles time to heal.  Remember that muscle growth doesn't come from working out which tears down the muscles but resting which heals the torn muscles and allows them to grow.

With any type of weight gaining exercises I usually like to add cardiovascular exercises as well.  Since I'm a huge fan of boxing I like to warm down my workouts by training on my punching bag.  If you can't find enough time to go to the gym then do what I do and work your own at home.  For a cheap and easy way to start your boxing exercises visit:  http://myweave.blogspot.com