fitness and bodybuilding

fitness and bodybuilding.

fitness and bodybuilding

fitness and bodybuilding.

fitness and bodybuilding

fitness and bodybuilding.

fitness and bodybuilding

fitness and bodybuilding.

fitness and bodybuilding

fitness and bodybuilding.

The Power Abs Program's concentrate is to etch in deep abdominal muscule with streamline the waist by getting rid of the fat ; The secret to such a look is a low-fat diet  and training  hard 5 times per week your abs with weights and deferent exercises then you can take off your shirt with confidence, because your abs will be clearly visible

Like a strongermen, you want  strong and chiseled abs  Without a well-developed midsection, . And a stronger midsection means more strength on all your abs other exercises,  A lot of people want a chiseled six-pack  very fast , with the Power Abs Program is possible

with this program you can do endless reps of crunches,like a lot of strongermen , They perform weighted abs exercises and manipulate their reps and sets to work on strength and endurance. When you want to build bigger( biceps, shoulders,legs)  or develop a chiseled chest and grow him, weight and reps, though, you probably train abs differently, be sure  the abs respond like any other muscle. They require difference in exercises, reps, rest periods and use of weights. That last part is the stronger part in the Power Abs Program .
Every two-week period of the eight-week program has one essence, one mission , and one upper, and lower-abs exercise to attack your midsection .be sure 100%  With this simple plan in hand, you'll develop abs merited of a bodybuilder.

Phase 1 (Weeks 1-2)

 The abs are like other muscle basts in the body  to make them bigger, use heavy weight with a low to moderate reps
 In this phase train with heavy weight and low reps to grow and chiseled your abs and make them stronger

Exercise                                              Sets             Rest                       Reps or time
Weighted Plank2 2 min.                     35 sec
One-Arm Deadlift2 2 min.                     6 reps
Medicine-Ball Hip Thrust32 min 30s               8-10 reps
 Dumbbell Crunch2 2 min.                     6-9 reps                                   

Weighted Plank
Weighted Plank

One-Arm Deadlift

One-Arm Deadlift 

Medicine-Ball Hip Thrust

Medicine-Ball Hip Thrust

 Dumbbell Crunch

Dumbbell Crunch

How do you get a strong chest

How do you get a strong chest

Get big chest muscles and increase the weight and expense is not an easy task,that's why i will talk today about  the best three tips to improve and strengthen the muscles of the chest. Read carefully is a important topic .

1 - Negative Exercise:

  Performance weight of negative heavy exercise once or twice a month , the effect is great for increasing the strength and ability to carry weights , bodybuilding players who do not have " negative light exercise " in exercise routine , do not have huge gains , negative exercise is one that focuses on the descent phase the bar on the chest, or stage of weight reduction can increase the weight in the negative exercise of our muscles with 30-40 % More than normal weight can you lifted , so  these weights is used  untapped  muscle fibers extensively  and create the body and mind to deal with the heavy weight.The performance of passive exercise , increase the weight at a rate of 30 to 40 , More than the usual weight carried , and the performance of 10 sets ( after practicing several series of warm-up exercises ) .For example, if you are lifting   60 KG (130 POUND) and can  perform 10 sets , increase the weight of 80-85 kg and start exercising slowly descend until the arrival of the bar to the chest, with weight resistance for 5 seconds during in the descent every time, and after the arrival of the bar to your chest a  colleague helps you to remove the bar with you quickly to the starting position ( do not do this only raises the weight, but your lift would be very powerful, because it must quickly raise the bar to the starting position in less than 2 seconds).

Notice : Doing exercise negative 1-4 sets once or twice a month , it prepares you to carry  largest  weight  and avoids injury

.2 -Training your back muscules highly flexible  :

The missing piece of the puzzle in trying to increase your weight
 in chest exercises the muscles of the upper
back , without strong muscles in the upper back , it is difficult or impossible to lifting a heavy weight in the chest exercises ,your training back muscles regularly will give you the enthusiasm to exercise the chest and makes it stronger and bigger.Make sure to exercise with bar and drag exercises with weight gain ,the sets  not less than 8  in the group, it will help you get the muscles strong and big chest.

3 - Power grip :          
Question might waver in your mind now , what is the relationship with the grip the chest exercises ? The answer is more than you expect , the grip providing greater stability in the wrist and forearm , the low grip , making you less control over the bar, and this is of course something not good , especially if you lift heavy weights , keeping your wrists strong helps you keep the performance  fitting exercise . Training the wrists  is considered a major factor in the increase weights  in all exercises and not just the chest.Keep these three tips when you go to exercise the muscles of the chest, and the results will be quick .



Is all bodily activity that augment or maintains physical fitness and aggregate heath and wellness , committing to participate in a physical activity program from the beginning to the finish of the program ; all of that because physical activity  is an important step toward living a healthy lifestyle . Research has shown that
maintainig an active lifestyle participate to increased longevity and quality of life
There are three main components of an overall physical activity program : aerobic exercicse, flexibility trainig,and strength training

  •  Focuses on improving  cardiorespiratory and cardiovascular health 
E.G : { runing- swiming- cycling- hiking}

  • Includes  stretching muscules in an effort to maintain and increase mobility 
E.G : { stretching-,skipping rope}


  • Focuses on increasing or maintain muscle mass through resistance exercises and exercises with weight
E.G :{weight trainig - hard workout wiyh weight}

How to get six pack solid abs in 9 weeks

How to get six pack solid abs in 9 weeks ??

This is a simple exercises to get six pack solid ads in 9 weeks if you work hard with a good diet with 1% fat in every meals

  • Sit-ups:

  • Leg raises:

  • Twisting  Crunches:



  • Pull down Crunches:


  • Crunches with your knees in the air:


  • Hanging leg raises:  

THE BEST 10 foods to help gain weight FAST

THE BEST 10 foods to help gain weight FAST











Program to gain muscles

Program to gain muscles

Day 1 ::: Chest


1 –  Incline Bench Press

      {4 set 10, 8, 7, 6 or 5}


2 – Flat Dum Press

     {4 set 10, 8, 7,6or 5}

3 – Incline Dum Fly

    {4 set 10, 8 , 6,5}


4 – Decline Bench Press        

     {4 Set 10, 8, 6,5}

Day 2 :::Biceps & Shoulder

1 – Satending Barbell curl

      (3 set 10, 8, 6)


2 – Atl Dum Curl

     (3 set 10, 8, 6)


3 – E Z Bar Preacher Curl

     (3 set 10, 8 , 6)


4 – Front Shoulder Press...............(3 Set 10, 8, 6)


5- Rear Dum Letraise....................(3 Set 10, 8, 6)

Day 3 ::: Back

1 – Chin Up ...(3 set 10, 8, 8)

2 – Bent Over(3 set 10, 8, 6)

3 – Front Lat Pull Down.............(3 set 10, 8 , 6)

4 – One Hand Dun Rowing..........(3 Set 10, 8, 6)

Day 4 :::Triceps & Abs


1 – Close Grip Bench Press.................(4 set 10, 8, 6, 6)


2 – Lying Triceps Extention......................(3 set 10, 8, 6)


3 – Rope Pull Down..................................(3 set 10, 8 , 6)


4 – Abs board Sit Ups......................(4 set 15, 12 ,10, 10)


5 – Hanging Lag Trunk........................(3 set 15, 12, 10)




Day 5::: Quards & hams & Calves


1 – Squats.........................(4 set 12, 10, 8, 6)


2 – Leg Press.....................(4 set 10, 10, 8, 6)


3 – Leg Extention................(4 set 10, 8 ,7, 6)


4 – Dead Lift........................(4 Set 10, 8, 6,5)


5 – Toe Press.....................(4 set 10,10,10,8)



This a simple exercises for the begining's bodybuilding

This a simple exercises for the begining's bodybuilding :





Beginner's Bodybuilding Workout

 Beginner's Bodybuilding Workout

Many times a lot of beginning bodybuilders  using the routines of professional bodybuilders featured on magazines and TV or Youtube, that's wrong when instead they should be using a routine that is geared towards their level. A good beginning routine that uses minimum equipment ( dumbbells and  bench) is the following

Remember: In order to get the most out of your routine you need to start easing at this time into a bodybuilding diet and rest as well,because the diet is 70% in the cercles of gain muscle (training+diet+rest)

 4 Days A Week Full Body monotone :

(Perform on 3 non-consecutive days such as MONDAY / WEDNESDAY / FRIDAY /SUNDAY )


  • Dumbbell Bench Press 
  • 75 Degree Incline Dumbbell Bench Press
  • 45-Degree Incline Dumbbell Press
  • Dumbbell Pullovers 
  • Bent Over Lateral Raises 
  • Dumbbell Upright Rows 
  • Dumbbell Curls 
  • Overhead Triceps Extensions
  • Leg Extensions 
  •   Dumbbell Squats 
  •   Dumbbell Lunges (Press with heels)
  • Lying Leg Curls 
  • Calf Raises

How to Progress:
Perform 3 sets of each exercise for 8-12 reps and rest 1 minute in between sets. Move up to 3 sets after 4 weeks. At 3 sets per exercise the routine lasts 50 minutes if you rest 1 minute in between sets. At 3 sets it lasts 60 minutes. Do cardio on the days off (10-30 minutes) and also do abs (4 sets of Leg Raises and swiss ball crunches for 10-40 reps).

NOTICE:allow muscles at least 1 day of rest between workouts