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May 2015 Tips from IFBB Pros Presented by HGH.com

HGH.com Presents IFBB Pros & Tips: May 2015 Edition

IFBB Pros seem to know all the best workout tips and secrets for success. In this month's edition of Tips from IFBB Pros HGH.com presents three video clips and several more pins on the Pinterest board dedicated to IFBB pros and tips. We start this post with shoulder and back training with Phil Heath, followed by glute exercises with IFBB Bikini Pro, Annette De La Rosa. Then, we round out the video clips with a look at Victor Martinez working out six weeks before the 2015 New York Pro competition.

Phil Heath’s Back and Shoulder Training

As you aspire to build mountainous shoulders with an amped up back, you want to see how the pros make it happen. IFBB Professional Bodybuilder and Mr. Olympia Phil Heath gives us an inside view of a few shoulder and back exercises he does as he prepares for the 2015 Mr. Olympia competition. We get to see this IFBB Pro demonstrate several exercises, including:

  • Bent Over Dumbbell Rows
  • Plate Loaded Seat Rows
  • Roc-It Lat Pull Downs
  • Standing Military Presses
  • Plate Loaded Shoulder Presses
  • Lateral Raises
  • Reverse Pec Decks
  • Hammer Front Raises
  • Lateral Raises
  • Bent Over Dumbbell Reverse Flyes
  • Seated Dumbbell Presses

Glute Training with IFBB Pro Anette De La Rosa

Get the skinny on how IFBB Pro Anette De La Rosa trains her butt off. Typically, she does two leg days each week, with one of those days concentrating more on her gluteus maximus and hamstrings. One of her favorite exercises to do is the reverse half-squat, because it focuses on the hamstrings and glutes, both on the way down and the way back up. The apparatus she likes to workout on most is when gyms have the butt blaster. Even when she’s on the Stairmaster, she focuses on her glutes.

Victor Martinez Gets Ready for the New York Pro 2015

You know those times when you say, "Wow! I really wish I knew what he did to get such massive muscles." Well, this is one of those moments when you get to find out. Take a look at IFBB Pro Victor Martinez as he pumps iron. With only six week's left before the New York Pro 2015, Victor is on a mission to pile on the mass. What's his workout like? The video below provides a sneak peek inside one of his pre-competition workouts.

Great news! Victor placed 2nd at the New York Pro 2015 men's bodybuilding competition.

Get Even More Pumped with IFBB Pros & Tips on Pinterest

Visit our Pinterest board dedicated to providing you with inspirational and motivational pins from IFBB Pros. This board is updated regularly, so be sure to check back often.

Follow Bodybuilding's IFBB Pros & Tips Pinterest board.

 




Pull-Ups Exercise Videos and Tips

Awesome Pull-Ups Exercise Videos and Tips

When it comes to upper body development, pull-ups can be very effective. However, pull-ups are oftentimes an overlooked exercise. As we mentioned in the Bodyweight Training Videos and Tips blog post, pull-ups are one of the three fundamental bodyweight training exercises that build muscle and strength. They are known to develop upper body muscles, including biceps, triceps, lats, traps and abs.

Whether you're a bodybuilder, fitness trainer or just want a great workout, pull-ups should be an integral part of your strength training regimen. They're ideal to warm up and cool down for upper-body sessions, and are a great way to add variety to your workout routine. In addition, you can easily increase the difficulty by performing weighted pull-ups by adding a weight belt around your waist, wearing a weight vest, or holding a dumbbell between your ankles or knees.

We've gathered a few videos about pull-ups for you, including one that shows the difference between chin-ups and pull-ups and another that shows common mistakes. Plus, we found a video that talks about the recent Guinness World Record holder for pull-ups. We've also created a dedicated Pinterest board with Pull-Ups Tips and Videos.

What’s the Difference Between Pull-Ups and Chin-Ups?

Get the lowdown on the major distinctions between a pull-up, chin-up and neutral-grip pull-up. They all concentrate on the biceps, lats, traps, brachialis and posterior delts. You’ll find that the pecs and traps are activated first, followed by the biceps and lats. However, it’s all in where the emphasis is. For example, when we look at the overhand pull-up, we notice that it is easier on the wrists and elbows, while focusing on the forearm flexors, brachialis, brachioradialis and lower traps. Now, when it comes to the neutral chin-up or neutral pull-up, the palms are facing each other, and there is more emphasis on the rhomboid and lats. Whereas the underhand grip chin-up focuses on the biceps and lats more than a neutral pull-up, while also targeting the teres major, posterior delt, rhomboids and lower traps. For more information, check out this video:

How to Avoid Common Mistakes When Doing Pull-ups

While pull-ups are an excellent indication of overall strength and a great exercise to build back muscles, there are five common mistakes people make when doing them. One of the Buff Dudes take us through the most frequent faux pas to help you avoid making them when performing this exercise. In the video, they discuss these five common pull-ups exercise mistakes:

1. Using Your Momentum
2. Elbows in Wrong Position
3. Not Pulling Your Shoulders Down and Back
4. Not Performing Full Range of Motion
5. Not Being Able to Complete a Pull-Up

Breaking the Guinness World Record for Pull-Ups

How many pull-ups can you do in a 24-hour period? When 54-year-old Mark Jordan from Corpus Christi, Texas answers this question, he breaks records. He spent a year preparing for this moment. Not only did he work out and practice, but he also focused on a solid strategy. In November of 2014, Mark was put to the test for a chance to break the Guinness World Record and succeeded by accomplishing a total of 4,321 pull-ups in 24 hours. In March of 2015, Guinness World Records confirmed that Mark Jordan holds the record for Most Pull-ups in 24 hours. Check out his achievement with this video report from USA Today.

Pinterest Board for Pull-ups!

Take a look at the numerous exercise videos and tips on our special HGH.com Pinterest board focusing on pull-ups.

Follow Bodybuilding's Pull-Ups Exercise Videos and Tips Pinterest board.




Tips from the Pros for Building Up Shoulders and Traps

Shoulder and Trap Workout Exercise Videos and Tips from the Pros

Trying to attain a symmetrically sculpted, truly impressive body? Then, you definitely don't want to forget about working out your shoulders and traps. Oftentimes, the shoulders and traps are stuck at the end of an arm workout, or forgotten altogether. To attain an ideal symmetry for your upper body, you want a broad back, wide shoulders and built traps, along with perfect pecs, full, round triceps, bulging biceps and a cut up stomach.

You have to give your shoulders and traps the attention they need to fully fill out that T-shirt or wow the crowd. We've gathered together some YouTube videos and created a Pinterest board specifically for exercises focusing on shoulders and traps to get you pumped up and help you along your way to building an optimal sculpted physique.

Super Shoulder and Trap Workout

Get a glimpse at one of the shoulder and trap workouts that Champion Bodybuilder, Charles Fuller did approximately two weeks before a competition. Feel the burn as he concentrates on building and rounding out his traps. Pay attention, because he also shares some helpful hints along the way. A few of the exercises he shows us are:

  • Dumbbell Military Press
  • Front Lateral Raises
  • Shoulder Shrugs
  • Upright Rows

Plus, Brad includes a great reminder, “It is easy to get injured if you are not alert of yourself and those around you. Most important of all, keep your lower back as straight as possible and pick up the weight using your legs.”

As Charles says, “Let’s get this!”

Top Exercise Techniques for Your Shoulder Workout

Victor Martinez shares his insights regarding proper form, essential techniques and how to perform each shoulder exercise better. He reminds us why form is important and discusses the right way to do each exercise. He also shares exercise-specific do’s and don’ts. For example, he tells us to make sure to keep our elbows up when focusing on the rear deltoids.

Exercises include:

  • Standing Side Laterals – focuses on the medial deltoid
  • One-Arm Side Laterals – concentrates on side deltoids
  • Two-Dumbbell Lateral Raise – works out the rear deltoids
  • One-Dumbbell Standing Lifts – focuses on interior deltoids
  • Two-Dumbbell Standing Lifts – works out interior deltoids
  • Dumbbell Press – great for mass, thickness and overall roundness
  • Upright Row – concentrates on deltoids (hold close to middle for traps or far apart to round out shoulders)

Learn about Victor’s techniques to build broad shoulders with this video.

Tom Hardy's Trap Training Secret

Is it better to use barbells or dumbbells for shoulder shrugs? How can you get true trap activation? Pro athlete trainer, Jeff Cavaliere, unveils the secret to Tom Hardy's towering traps with some super trap exercises. He also discloses the distinctive form you should use to build better trapezius muscles. You'll have to see it to believe it. Just watch this trap exercise demonstration video:

Pinterest Board for Building Bigger Shoulders and Traps

Explore the photos and videos posted at our HGH.com Pinterest board dedicated to Shoulder and Trap Exercises.

Follow Bodybuilding's Shoulder and Trap Exercises board on Pinterest.

 







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