How to Build Chest Muscle Lightning Fast in 3 Easy Steps by Richard Knight

If youve been trying to build chest muscle but arent seeing the gains you were looking for then there are a few key steps you can take to build chest muscle in lightning speed.

How to Build Chest Muscle Step I Dissect your chest work out

If you want to build chest muscle you have to dissect your chest workout. Your chest which consists of your pectorals pecs are pretty big muscles, which means youre going to have work out different parts of your chest one at a time if you want maximum results and the fastest gains possible.

Its real simple. All you have to do is break down your chest workout or chest exercises to work out the 4 main parts of your chest.

These 4 parts are your upper chest, your lower chest, your inner chest and your outer chest.

Here are a few exercises you can use to build chest muscle very quickly.

Upper Chest Muscle Exercises

– Incline Barbell Bench press – Military Dumbbell Presses – Incline Dumbbell Flyes

Lower Chest Muscle Exercises

– Decline Barbell Bench press – Parallel Bar Dips – Decline Dumbbell Flyes

Inner Chest Muscle Exercises

– Standing Cable Crossovers – Flat Bench Dumbbell Flyes

Outer Chest Muscle Exercises

– Flat Bench Barbell Presses – Flat Bench Dumbbell Flyes

By dissecting your chest workout in this way you will not only build chest muscle fast but you build ALL the different areasof your chest muscle which leads to a bigger, stronger and wider chest.

How to Build Chest Muscle Step II Work Your Chest to Failure

If you want to build chest muscle, you have to train your chest to failure. If you dont know what I mean, its very simple. You have to push your chest muscles to the point where it is unable to do any more reps on its own during that set.

This is why you also NEED a spotter someone to help you when your muscles fail during an exercise. For example, if youre bench pressing and your muscles fail halfway on your last rep, you want someone there to assist you, so you can keep pushing even though your muscles have failed thats the key to unlocking HUGE muscle gains.

When you train your chest muscle to failure like this, your body says Woe, I better start sending more nutrients (protein, water, calories, etc.) to build my chest muscles so next time we deal with this stress (weight training to failure), it wont be as strenuous as last time. Training like this can and will lead to HUGE chest muscle gains quickly.

How to Build Chest Muscle Step III Dont Cheat on Your Negatives

What are negatives? Negatives are the eccentric or lowering phase of your particular exercise. For example, if you were bench pressing, your negative would be when you are lowering the barbell once youve reached the top. In other words, negative is the motion you take after you have contracted your targeted muscle (in this case lowering the barbell after we have contracted our chest muscle to push the barbell to shakeology cleanse the top).

Most people use gravity during negatives instead of having a controlled movement downward. This is what I call cheating your negatives and its also hazardous to your muscles. Think about it, if you just finished pushing a 150lb barbell upward, itll be pretty dangerous and useless when youre trying to build muscle if you just relaxed your chest muscles as soon as you were about to lower that barbell it.

Instead, take your time and bring the weight down in a controlled motion and try to really feel the burning in your chest muscle as you lower the weight thus stretching and really targeting your chest muscles as a result.

Remember, its not quantity but quality. Think about it, you could lift 30 pounds ten times with poor form or 30 pounds six times with proper form, and you would notice much better results with the latter example

So dont cheat yourself out of building the massive chest you desire by cheating on your negatives this is when much of the pressure is being put on your muscles, so dont wimp out.

To anyone who wants to learn how to build chest muscle and quickly at that simply follow these 3 simple steps and youll be on the road to a massive chest in no time.

Copyright 2006 Richard Knight


Beachbody's 21 Day Fix Base Kit Out Of Stock Within 36 Hours Of Release

Beachbody, the leader in at-home workout videos and nutrition, has done it again. . . . If you’re a fitness addict then, you must be conscious of the undeniable fact that Autumn Calabrese and Beachbody have joined hands to give that you simply revolutionary program- 21-day Fix! How it will be a revolutionary workout? Keeping in view that 70% of eating contributes to your outlook, 21-day fix program placed an equal stress on nutrition and workout.

Autumn Calabrese 21-day Fix Trainer!. There are 7 workouts, half an hour each, on 2 DVD’s that give you a complete body workout aim to get rid of fat and increase your metabolism. The premise is to get your heartbeat men elevated for the fat loss zone, and maintain it there, even when the workout is over. 21-day fix Portion Control System.

The Challenge Pack is Beachbody’s premier deal with the deepest discount. “An accompanied Eating Plan makes the nutrition easy and simple to follow. . “An accompanied Eating Plan makes the nutrition easy and simple to follow. The base kit is expected to become released at $585, making it among the cheapest cost workout programs offered by Beachbody.

Now it can help to save you as much as $20 off your 21 Day Fix Challenge Pack if you buy in February. It is really a mixture of 7 different and a lot effective workouts. Finally she shared her secret weapon 21 Day Fix Program using the world.

According to Beachbody, “If men it fits within the container, you can eat it…you’ll lose weight…no meals are off limits. The premise is to obtain your heartrate elevated to the fat loss zone, and maintain it there, even when the workout is over. If meals set in the container you can eat it- it is always that simple!The reliability of any workout depends upon for men? how qualified or reputable the creator is! You know that Beachbody is a highly reliable and reputable company. “She may be short, but she’s mighty. As simple as that!.

Yesterday afternoon, Beachbody sold-out of the Base Kit. She holds a training certificate in the National Academy of Sports Medicine (NASM) as well as the American Fitness Professionals & Associates (AFPA). There are 7 workouts, 30 minutes each, on 2 DVD’s that give a complete body workout aim to burn off fat and increase your metabolism. Anticipation may be building due to the programs reliance upon simplicity, and effective results.

You can be a beast with weights and machines however, you usually are not going to obtain the results you want without a proper nutrition guide. . She includes a strong command over fitness, nutrition and Behavioral dynamics. com, and offers FREE Shipping for February.

Travelling Inside A Spending plan

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P90X Workout DVDs Revealed by Tiffany Brunskole

You may have seen the infomercials for Tony Horton’s P90X or heard about it from a friend or coworker, but you may not know what exactly the workout is all about. P90X is a revolutionary workout program that consists of a 90 day commitment to get the body of your dreams. It is more than just a normal workout program as there are 12 different workouts that come along with the program. Tony lays out the schedule for the workouts and all you have to do is put the DVD in the player and push play. Here is what the 12 workouts consist of.

Chest and Back

Work your chest and back muscles to the max with exercises such as push-ups and pull-ups.


A cardio workout that will have you jumping to the sky to improve your athletic performance and your agility.

Shoulders and Arms

Another upper body workout DVD aimed to get you the lean muscle in your arms and shoulders.

Yoga X

This workout takes yoga to the extreme as you improve your strength, flexibility, and endurance all while becoming centered with your body.

Legs and Back

A lower body workout that that utilizes exercises such as lunges, squats, and dips. It will work your back, butt and every part of your legs.


A cardiovascular workout that will have you punching and kicking your way to a high-intensity workout for your whole body.


It is important to incorporate stretching into your workout program. This workout will help you increase flexibility and help to prevent injuries during your P90X journey.

Core Synergistics

Improve your core muscles, which include your abdominal muscles and your back muscles to success story help with everyday activities. Having top coach a stronger core can also make you look leaner.

Chest, Shoulders, and Triceps

Work your upper body like you have never before. Build lean muscle and definition in your arms and upper body.

Back and Biceps

Focus on your biceps, which is one of the most popular muscles that both men and women like to have toned and defined.


A low-impact cardiovascular workout to make you shed those unwanted pounds and calories.

Ab Ripper

This workout helps people to get the 6 pack abs that they have dreamed of.

In order for you to reap the maximum benefits of P90X, you need to follow the training schedule for these workouts that Tony Horton outlines in the program. He has developed the different DVDs to work off of each other and knows which ones should be done first and in what order.

Remember that with P90X it is not all about the exercise though. It is important to also implement proper nutrition that is also outlined in the program. In order to get the total maximum benefits from P90X you need to follow the DVDs in the order that is laid out for you as well as eat a healthy and balanced diet.

Iodine Supplementation: Bromine Detox and Hair Loss – Yahoo Voices

There seems to be a crisis of iodine deficiency all over the world, but it is now prominent in developed countries where bromine is used in everything from clothing and bread to carbonated beverages. Bromine is dangerous to the function of your thyroid. When you supplement with iodine, it pushes the bromine out, which causes numerous side effects, including the hair loss I suffered when I was taking supplemental iodine for a goiter.

Where Does Bromine Come From?

Before the 1980’s, iodine was used in the production of many foods. After that time, iodine was replaced with bromine. It is especially used in bread and pastry products, to make the dough tougher. Bromine is also used in soft drinks, particularly citrus flavored soft drinks, to keep the citrus flavor dispersed in the solution. It is also used in clothing such as sleepwear, mattresses, carpets and furniture upholstery as a flame retardant. Bromine is also used in pesticides and to replace chlorine in pool treatments. You can see that bromine is everywhere, and you cannot avoid exposure at some point.

What Does Bromine Do To The Thyroid?

Bromine belongs to the same elemental group as chlorine and iodine, the halogen group. Since two halogens can’t occupy the same space, and bromine is taken up by your thyroid, it blocks the absorption of iodine. Iodine is essential to proper thyroid function and in maintaining proper T3 and T4 levels. Since bromine has been used so prominently in our food and other items, the incidence of hypothyroidism and goiter has increased exponentially. Goiter is caused when your thyroid cannot absorb enough iodine, and in an attempt to absorb as much as possible, it enlarges and sometimes forms nodules.

How Does Bromine Detox Cause Hair Loss?

There are many theories to this, but I could find no definitive proof of any of them. The most prominent theory is that bromine is stored in the hair follicles, and when the iodine pushes the bromide out, it also pushes the hairs out. All I know is that when I supplement with one drop or more of 5% Lugol’s iodine, my hair starts to fall out. When I stop supplementing, it eventually stops falling out. Those who are studied in iodine supplementation say this is a sign of bromine detox, and list hair loss as one of the side effects of iodine-related bromide detox symptoms. Some people have hair loss with supplementation, but many don’t. The experts on iodine supplementation say that those who do are more bromine toxic than those who don’t.

How Can You Mitigate Bromine Detox Hair Loss?

There is a list of recommended ways to stop bromine detox symptoms, but I did not find any of them stopped the hair loss. Only by discontinuing the iodine supplementation did the hair loss end, and when I started supplementing again, the hair loss returned. The higher the dosage, the more hair loss.

The most depressing thing about this side effect is that the iodine really helps me. It shrinks 21 day fix nutrition my goiter, gives me energy and basically makes me feel better. None of this is worth going bald for, though. I also don’t know if there is something in the iodine that triggers the lupus, thus causing the hair loss, which is also a symptom of lupus. Iodine supplementation hasn’t been studied long enough to have definitive proof one way or the other.

For the meantime, I’m taking only double the recommended daily iodine amount of 150mcg as opposed to the 13mg I was taking before. My hair has stopped falling out, and with using the autumn calabrese castor oil treatment I wrote about earlier, it is beginning to grow back in. If you want to use iodine supplements, watch out for side effects and consider pulse-dosing, which is stopping and starting iodine therapy.

For more on this subject, read Metabolism of Bromide and Its Interference with the Metabolism of Iodine.

Read More by Deborah Aldridge:

Essential Knowledge for Safe Iodine Supplementation

How Castor Oil and Biotin Are Helping Me Regrow My Thinning Hair

Are Your Supplements Making You Sick?

P90X creator Tony Horton discusses low-carb ketogenic diet and workout tips – National Celebrity Fitness and Health

P90X creator Tony Horton isn’t a fan of the low-carb, high-fat ketogenic diet because he doesn’t like to limit what he can eat. Horton shared his diet and fitness tips in a Reddit Ask Me Anything with his fans.

“I see a lot of questions in regards to the ketogenic diet,” said Tony. “I am a big-picture guy, so I try to keep things simple. My focus is different. I don’t eat one thing and avoid another with the hope that it’s going to burn more fat. I don’t have the patience for it.”

The ketogenic diet is a low-carb, high-fat, moderate-protein diet consisting of about 65% fat, 30% protein, and 5% carbs. The ketogenic diet has been shown to promote rapid weight loss and fight diabetes, epilepsy, ADHD, Alzheimer’s and heart disease.

Rather than follow a particular diet, Horton focuses on avoiding processed foods and eating lots of vegetables. “I train super-hard six days a week, focus on getting better, stronger, faster, and more flexible,” he said.

“And I eat like a beast: Paleolithic meals, vegan meals, vegetarian meals, flexitarian, Mexican, Italian. I just stay away p90x3 workout from processed crap, fast-food junk and try to avoid food made in a factory.”

The ripped Tony also exercises rigorously, mixing up fat-burning P90X workouts, yoga, plyometrics, and sprinting.

Horton sometimes misses a day or two due to his hectic work and travel schedules, but said the important thing is to make the effort to be active.

“I have workouts scheduled every day, which doesn’t mean I necessarily train seven days a week, week after week, month after month,” he said. “I schedule seven because it guarantees that I will get in at least five or six every week.”

Horton hopes his 6 pack new book, The Big Picture: 11 Laws That Will Change Your Life, will help people improve their lives and reach their goals.

Tony was inspired to branch out from health and fitness because he realized the key to achieving any goal — whether physical, financial, professional or emotional — first starts with an internal change.

“I learned long ago that changing physically requires a series of steps that inspire and motivate people to be committed to a p90x3 before and afters lifestyle of health and wellness,” he said. “You have to be willing to change your mental and emotional state before you can begin a fitness program and dietary shift.”

Tony Horton’s 11 Laws for Health, Wealth and Happiness:

Do your best, forget the rest.

Mix it up.

Be consistent.

Stay intense.

Define your purpose.

Make time for play.

Have a plan.

Stress less, sleep more.

Be flexible.

Recovery is an art form.

Maintain balance.

Insanity Workout Review – Ways to Come to a decision Amongst P90X As well as Insanity To shed weight?

Folks are bombarded on a regular basis with different weight loss tips, and many of these will contradict everything you have been told before making it very difficult for folks to know what the reality is in relation to fat loss. Needless to say the problem is if you keep jumping from one diet to another, or one weight-loss system to another, you’re never going to be able to achieve the weight loss you are trying to find. If you truly want to lose some weight you will need to find a program that’s been proven to work, and also obtain the correct information that will teach you how to lose weight effectively. If you are one of the individuals who haven’t been able to shed the pounds you are trying to lose you may possibly find that The Dark Side Of Fat Loss program is exactly what you’re trying to find.

It is more common than you think for some individuals to experience disappointment with Chalene Piyo workout and locating excellent information. We are all acquainted with the feelings of trying to find out about a specific thing and not even being certain of what is necessary. Hardly anyone knows anybody online, so when you need important information or help it becomes critical choosing on the source of it. We do realize those feelings very well in our own research on the net. What we will do for you is speak about some solid details regarding this topic, and you will be able to have a firm grasp of what to do next.

Most programs that claim to have the ability to help you lose some weight stick to the theory of counting calories and burning up more than you take in, but this program does not actually use that particular approach. While many of you have probably notice that this method works for short term, like a few weeks, you have probably found that for the long-term this isn’t an approach to keep the weight off and you have most likely put the weight right back on again. This program will explain why this system does not work but basically it is because when you eat less food each day your metabolism slows down causing you to keep and store fat. If you want to be successful with weight loss you’re going to see that while having a correct diet and exercise is important there are lots of other things involved in obtaining the weight loss that you are trying to find and you’ll learn that in this program. Well, just what do you feel about that so far? team beachbody is a massive area with many more sub-topics you can read about. We have discovered other folks think these points are valuable in their search.

You never really know about any one aspect because there are a lot of diverse situations. If you are unsure about what is needed for you, then just take a better look at your specific situation.

The concluding discussion will solidify what we have uncovered to you up to this point.

Another thing you are going to find if you opt to go and visit their website would be that many folks have sent in testimonials regarding how successful they were while using this program. These folks have been able to drop some weight without having to go to the gym consistently or count calories mainly because that is not what this program is about. For individuals who determine that you’d like to purchase this program to be able to lose some weight, I ought to also mention that they provide you with two bonuses together with your purchase. The bonuses which come with this system are the Underground Cookbook and the 2nd added bonus is the checklists and cheat sheets.

For those of you who could be wondering just how much this entire weight-loss system costs you’re going to find that you are able to purchase it for just $120, and this obviously includes the bonuses that they supply. Another thing you ought to be conscious of would be that if you wind up purchasing this program and are unhappy with the results you get, they supply you a 60 day money back guarantee.