The Eternal Individual

The main shoulder muscles that concern bodybuilders are the deltoids and although they work closely with the arms and chest muscles, it is possible to isolate the delts in a training session. Unlike other body parts though, the shoulder is not designed for heavy lifting in all directions so beginners need to take care and use lighter weights than usual for shoulder-isolating exercises.

The deltoid covers the shoulder and consists of three distinct segments:

1. The anterior or front deltoid allows you to raise your arm to the front.

2. The medial or middle deltoid allows you to raise your arm to the side.

3. The posterior or rear deltoid allows you to draw your arm backwards when it is perpendicular to the torso.

The front delt usually receives plenty of work with chest exercises such as the bench press and pushup, so you’ll need to use common sense and listen to your body when performing exercises that specifically target this muscle. The recommended shoulder exercises for beginners are as follows:

1. Seated dumbbell press - 3 sets of 10-15 reps. This exercise places the emphasis on the medial head.

2. Front lateral raise - 3 sets of 10-15 reps. This exercise emphasises the front delt.

3. Rear lateral flyes - 3 sets of 10-15 reps. This exercise targets the rear delt.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your shoulder exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.

WHY CAN’T YOU GAIN WEIGHT?

Though there may be many reasons why you may be thin, the most apparent reason is because of your genetics. If your parents are naturally thin or have a small body frame, then you will most likely have the same small body type.

To some degree, your size can also be controlled by your metabolism. If you have a difficult time gaining weight of any kind (fat or muscle) then you most likely have a fast metabolism. That simply means that your body burns calories at a faster than normal rate. You must take this into account whenever you are considering a particular diet or training program. Is it geared towards someone with your metabolism and goal?

Now as you know, there are many ways to train. Hundreds, thousands even. Some work and some do not, but for the specific goal of gaining weight, there are a few UNIVERSAL things that all skinny guys must do.

Though much of the information I cover here is not as “magical” as you may like, I consider these rules to be the basics with regard to weight gain. These are not all of the answers, but they are definite elements that MUST be addressed in any successful weight gain program.

You should be able to easily integrate these rules into your current program to make it more suitable for your particular body and goals.

GENERAL RULES

1.Get the proper information that pertains to your SPECIFIC condition and goals.

The first big problem I find in most people is the lack of correct information. Yes you are motivated and doing things, but your effort is wasted on incorrect dieting and training information. Basically, skinny guys are taking advice from people who have never had a weight gain problem. Want to know how to gain weight? Then find someone who has walked your shoes. Someone who has been where you are.

2.Set a specific goal and create a plan of attack.

If you were to drive cross country to another city, would you just start driving randomly, or would you plan a route that would get you quickly and efficiently?

Think of your plan as a road map and your goal as your destination. Without a plan and a specific goal you will be without focus and can easily get lost or side tracked. This happens more often than you know. I see many people in the gym just doing whatever, or just eating whatever — no plan or specific goal. They wonder why they don’t make progress. They have no focus.

Having a specific program to follow allows you to take action each day. This action is focused on specifically getting you to your destination quickly. There is no thinking, debating or guessing. You just do it. A specific plan provides necessary daily structure that not only keeps you on the road moving forward, it also helps to develop good eating and training habits that will benefit you long after you have reached your destination.

3.Have confidence in yourself and belief in what you are doing.

Let’s face it; we live in a cruel world. Hate and jealously is everywhere. For most people who begin a fitness program to improve themselves, getting started will be half the battle. The other half will be staying motivated throughout the constant onslaught of negativity from others. A few negative words can do serious damage if you allow it.

The most insulting things you hear may be from friends, co-workers and acquaintances at the gym. People hate change. It makes them insecure, because they suddenly discover there’s more to you than they were probably willing to admit. They fear that you may actually achieve your goal. It makes them look less “superior”.

Once you have begun your plan, you must have faith and believe in what you are doing. Stay focused and avoid overly critical or negative people. If you have to, keep your business to yourself. When I first began my program, I stopped talking about what I was doing because I got tired of hearing things like “you can’t do that”, “that’s impossible”, “you’re wasting your time and money”. Funny thing is, now those people are constantly bugging me for advice.

It’s your life. It’s your body. It’s your dream. Don’t allow your success or failure to rest in the hands of others.

In Part 2 of this article, I will cover your workout rules and guidelines to MAKE SURE you gain muscle.

Former “skinny guy” Anthony Ellis is the creator of the most widely used weight gain program in the world. This unique program designed to help people gain weight and build muscle, is currently being used in over 90 countries. For more information on how to gain weight and build muscle, check out his website at www.fastmusclegain.com

If you are like most people, you perform abdominal exercise under protest. You like the results, but you hate the awkward and uncomfortable exercises themselves. Don’t worry, help is on the way. Follow these tips and start loving abdominal exercise as much as you love to show off your abs.

Effective ab routines don’t have to be painful. Start slowly and build your strength and muscular endurance gradually. The key is to stick with the workouts. Make abdominal exercise a part of your life rather than a hated task that you try to postpone for as long as possible. Regular use of a good ab routine will get you the results you want, so enjoy yourself and don’t overdo it. As with anything, good ab workouts are best in moderation.

The abdominal muscle groups are constantly in use whether you realize it or not. Abdominal musculature plays an important role in core strength, and both are necessary to a happy, healthy lifestyle. Abdominal exercise plays an important role in preparing you for strenuous activity and sports, but it is also vital for general fitness. Without strong abs, you can strain yourself during everyday activities. Make sure to add a good ab routine to your weekly fitness program; you won’t regret the decision.

They say that variety is the spice of life. Did you know that it’s also an important strategy to follow when designing your exercise program? Stop doing the same boring abdominal exercise each time you work out. Instead, during every session, pick a different exercise and have fun with it. Your body will get stronger, and your mind will remain alert and involved.

Bikini hair Removal could be quite embarrassing, but more than that is very painful so always try choosing a method that would finish quickly and cause least amount of pain. Women normally prefer doing this at home, since they feel very delicate about the whole procedure, but home waxing could be both difficult and painful. Reaching the area would be tough, at the same time it would be very painful. You can get home waxing kits, which could be even heated in the microwave, but think over it before opting. One of the best ways is going to a beautician as they will offer a painless and quick method to have the hair removed. Another factor is since that area is quite sensitive it is better to get it done professionally.

Laser Treatment is a permanent way of bikini hair removal but is very expensive as equipment is quite sophisticated and is done by medical professionals. Laser Treatment is easy, convenient and can be done quickly and ensures that you need not do it often. But be sure to check standards before you try it out. But you have highly sensitive skin you may not be able to get this procedure done.

More on this at the hair removal guide pages, and the perfect six pack method sites information pages.