5 Tips to Get V Line Abs

A lot of people would like to have V line abs, because they are considered to be sexy. Although getting them requires a lot of commitment, you should know that there is no magic to it. In order to make these lines visible, you need a very low body fat percentage.

Take Things Seriously

One of the most important tips that you will find regarding getting V line abs is to make a commitment. The results won’t appear overnight, so you should perform your exercises several times per week. You should keep in mind that even if you have the slightest layer of fat, it will prevent the lines from being visible.

Decreasing Body Fat Percentage

In order to achieve the results that you would like to have, you should have a body fat percentage of 6%-13% in case of men. It takes a lot of dedication and hard work to get such low body fat percentage. There are some formulas that will help you calculate your body fat percentage, but the best thing you could do is to start working with a personal trainer to find out where you’re standing.

How to Lower the Body Fat Percentage

One of the best ways to lower the percentage of fat in your body is to start high intensity interval training. Since you will be alternating between high and medium intensity intervals, you will boost your metabolism and your body will burn a lot more calories than before, even after you are done working out.

Lower Ab Muscles

Another thing that you will have to do is to build lower ab muscles. This way you will be able to achieve more dramatic changes. In case you usually go to the gym to work out, or you have some equipment at home, it is best to start with hanging leg raises. For this all you have to do is to hang from a bar and crunch the abs to bring your legs up, so that they will be parallel to the floor.

Get That V-Cut Abs!

Make It Harder

Once an exercise starts to seem easy to perform, it means that your body is getting stronger and you need more elaborate exercises to challenge it. In this case you should bend your knees when you bring your legs up and add a twist as well. It’s not really about the quantity of the exercises, but about their quality. You shouldn’t see it as your goal to perform a set number of exercises, but perform the exercises slowly so that they will make the muscles work harder. The longer the ab muscles are crunched, the more toned the muscles become and the faster will the V lines become visible.

In conclusion, the three best things you could do to have V line abs is to be ambitious and to stick to your goal, decrease the body fat percentage as much as you can, and train the lower ab muscles so that they will help you reach your goals.

Video Workout

5 Tips for Bigger Biceps

 Tweak your workout for bigger arms and use our form tips to power up your biceps curls

Getting bigger arms in the gym comes as a result of your body’s response to the stress of weight training,' says personal trainer Guy Stockwell. 'If your arms muscles were sentient beings they’d think, "That was hard. I'd better do something about it so it’s not as difficult next time".’

When you perform arm resistance exercises, microscopic tears occur in your muscles. Your body responds to this micro trauma by overcompensating: the damaged tissue is repaired and more is added, making your muscles bigger and stronger so the risk of future damage is minimised.

This also means that over time you need to steadily increase the weight you lift, because your muscles quickly learn to deal with the stress to which they’re exposed.

It’s thought this damage to your muscle fibres is the reason for delayed onset muscle soreness, or DOMS, the symptoms of which include muscle soreness and stiffness in the days after a tough workout. That’s why you should leave at least 48 hours between arms sessions.

Here are five other tweaks from Stockwell that you can make to your workout for big arms gains.

Change your grip

When doing exercises with a barbell or E-Z bar, try gripping with your thumb under the bar rather than wrapped over it. This reduces the role of the forearm in the move and places greater emphasis on the biceps or triceps, forcing these muscles to work far harder for each rep.

Don’t ignore your triceps

It’s easy to concentrate on blitzing your biceps, but your triceps are actually the bigger muscles in the upper arm. Focusing on triceps exercises that isolate the muscle, such as dips, narrow-grip bench presses and lying triceps extensions, will lead to bigger gains so you fill out your T-shirts in double-quick time.

Perform big lifts

Biceps curls are all well and good, but you’ll see better results from big compound moves that involve the arms, such as reverse-grip bent-over rows and chin-ups. These exercises require multi-joint movement and allow you to lift heavier weights, flooding the body with muscle-building hormones so you get bigger and stronger.

The Key For Big Biceps:

Take your time

The golden rule is one second up and three seconds down for every rep. Three times as many muscle fibres are activated during the eccentric – or downward – phase of the exercise, so lowering the weight slowly and under control will work the biceps and triceps far harder. Taking your time also keeps the muscle under tension for longer.

Work to failure

To build muscle you need to fatigue the arms, forcing them to grow back bigger and stronger. Each set should last around eight to 12 reps, at which point you should reach failure. If you feel as if you have a few more reps in you, the weight is too light. Also make sure you ‘squeeze’ the muscles at the top of every rep to really work them.

Biceps Exercice Video...

5 KEYS TO GET A SIX PACK

5 KEYS TO GET A SIX PACK

1. Do Not Spot Train

- Spot training is something when speaking about the core just simple dose not work when trying to obtain a slender midsection. While you will have to pay special attention to your core during workouts, its not the only thing that you can train and think you will end up with a nice core, its just simply not true. An exercise routine that incorporates the whole body is the best kind of routine that will help your reach your goal of a six pack.

2. Diet

- Probably the most important aspect that people seem to overlook when trying to obtain any fitness goal is their diet. I have heard it often said that your fitness goal is 80% diet and 20% working out. This is mostly true, as the food we put in our body plays a huge role. For example, if someone ate a high carb/low protein diet obtaining that six pack is almost unreachable. A diet that is high in protein/moderate to low in carbs and fat, is the best type of diet to be on while trying to cut fat and obtain that core you have been working towards. High protein diet will help your muscles grow and recover from those grueling workouts too!

3. Create Instability

- Your core muscles need instability! You cant equate doing something with half effort to doing core exercises without creating instability. You ever see people doing crunches? Of course! Doing these you would almost have to do twice as much to get the same effect as doing some other exercises. Taking your back off the ground and making your back work, your obliques work, and your rectus abdominis working at the same time is the best way to get a great core workout!

4. Weights for Abs

- A slight contradiction to the above statement, but if you want a six pack you need to pretty much kill your abs! By saying that we mean that you need to give them some resistance to pull and push against, some exercises would be weighted crunches or cable pull downs. (Instability will create an amazing core which is most important, and weight for abs will create a more defined set of abs)

5. Excess Body Fat is the Problem

- The biggest problem that people deal with is body fat. Body fat is what covers up our abs, and for both male and female we tend to carry fat on our stomachs, and really the goal is to get rid of that, so with the above four goals, along with proper cardio this will set you up to loose body fat and uncover your abs. Proper cardio is key as we need to melt that fat away. Cardio with proper nutrition can be done 3-4 times a week for 20-30 min at a high intensity for effective results.

Workout Video: 

5 Tips for Sharp Abs

1) Don't Eat Fast-Digesting Carbohydrates

Fast carbs spike insulin, which halts fat-burning and boosts fat storage, particularly on top of your abs. Carbs to avoid are white bread, white potatoes, regular sodas, sports drinks, table sugar, etc. Instead, choose whole-wheat, rye or sourdoughbreads, oatmeal, sweet potatoes, fruits, vegetables, quinoa, legumes and brown rice. One exception here: You can eat fast-digesting carbs right after workouts when they’ll be put to work boosting muscle recovery and growth.

2) Don't Neglect Isometrics

More formally known as the Weider Iso-Tension Principle, this means flexing a bodypart, such as the abs, and holding that position (much like bodybuilders do when posing). To do this, tense each muscle for 6–10 seconds, then relax for 6–10 seconds. Repeat for 10–20 sets. This is a great way to hit your abs while sitting in your car, on your couch or at your desk.

3) Don't Forget About Your Breathing

When you perform an ab exercise such as the crunch, exhale when you reach the finish or top position. This is important because it helps you better contract your abs. Holding the position for a second or two will maximize muscle-fiber involvement.

4) Don't Stop

You typically train in specific rep ranges, such as 8–10 or 12–15 reps per set. Yet when doing bodyweight ab exercises, you can’t alter the weight to match a predetermined number of reps. Therefore, rather than doing crunches or hanging leg raises for a set number of reps, do as many reps as possible until you come close to failure.

5) Don't Forget to Weight

Many guys worry that if they do weighted ab exercises, their abs will become thick and blocky. Yet abs are muscles just like biceps, so they need definition 
and separation to stand out. Do some weighted movements in the 8–10-rep range for optimal ab development.

The Workout (Video) :

5 Keys to Bigger Back

1) Always use straps. If someone tells you you’ll weaken your grip by using straps, tell him he’s wrong. Flat out. For one, you’re training back, not grip — and that can come on another day. Never sacrifice back size for pride, grip strength or forearms (none of which are negatively affected by the use of straps.) Also, even if your goal rep range for a particular set is 10, research has shown that using straps at that weight allows for 1–2 more reps. More work, more mass.

 
2) Focus your training on multijoint (compound) moves. You want to attack your back with as much weight as possible, but if you have a choice, you want to do that you’re your muscles are freshest. They’re aren’t a lot of choices for single-joint back moves, but they don’t have much of a place in a mass-building workout anyway.
3) Maintain a strong position. With perhaps one exception (the stiff-legged deadlift) every back exercise calls for a chest up, back arched and butt out form. Putting your body in this position will make you stronger from your first rep to the last. If you collapse your torso, you not only invite injury but your muscles lose their mechanical advantage.
4) There are basically two types of back moves: rows and pull-ups/pulldowns. With rows, no matter the grip, you’re pulling the weight perpendicular into your torso; with pulldowns, you’re pulling from overhead.

5) Know your angles. There are lots of rumors out there with regards to back training, but remember this first and foremost: How and where your lats get hit depends on the position of your elbows relative to your torso. Wide-grip rowing moves requires that your elbows stay out wide from your body and therefore hit the upper lats, middle traps and rhomboids (wide-grip pulldowns work only the upper lats); reverse-grip and close-grip exercises in which your elbows are tight to your sides better target the lower lats. Choose your exercises accordingly.