Building Muscle 101 Newsletter #2

CONTENTS:

1. Building a big, thick back;

2. Mass building shoulder workout;

3. Do you have a favourite workout?;;

4. Weight training logs;

5. One rep max calculator;

6. Build muscle and lose fat? Can it be done?

Let's get on with this months tips and techniques.

Building A Bigger Back

Building a thick, strong back takes a lot of hard work. Besides legs, I would have to say that training back is the one of the hardest muscle groups to train. Since the back is such a large muscle group, it takes a lot of hard and heavy lifting to stimulate growth.

When training back, you have to remember that it takes proper technique and performing each rep with full range of motion. I've decided to share with you, a technique that will allow you to get the maximum amount of range from the one arm dumbbell row. This is a very effective technique that will make all the difference in the world for this particular exercise.

I remember when I first started seriously training (back in the late 80's), I saw an article in one of the body building magazines about a body builder who added a slight twist to the way the one arm dumbbell row was performed. I don't think this guy came up with the idea, he was just using the technique to add a change to his one arm dumbbell row. Anyways, it made a lot of sense to me and I tried this technique for a couple of workouts. That was over 18 years ago and I've never went back to traditional one arm rowing. I've never once tried to go back to the traditional one arm row because this technique is so powerful and works so much better.

I know this technique has been lost over the years because I don't seen anyone doing it in the gym. In fact, I've never seen anyone do it in the gym! This small change in how you do the dumbbell row can make a HUGE difference for the effectiveness of this exercise. What it does is it adds a little more range to your plane of motion. Instead of just going up and down, your going to add a little more stretch.

To really find out more about this neat little tip, click the following link:

Adjusted One Arm Dumbbell Row

Working Shoulder's With Sean

Lately, I've been getting a lot of requests for an effective shoulder routine. Well, I decided to get a hold of my good buddy, Sean Nalewanyj from muscle gain truth.com to see if he could put something together for me.

Now, for those of you who don't know Sean, he is the epitome of the hard working weight trainer. He started out very thin and small and over the course of 4 years, he managed to add 80 pounds of solid muscle mass to his frame, without using drugs. Here's a guy who started out at a mere 120 pounds and over the course of 4 years, managed to go from a weak, underdeveloped nobody to a 200 pound powerhouse. Imagine, that's 20 pounds of rock solid muscle every year! I know body builders who would kill to gain that kind of muscle every year.

I figured Sean knows a thing or two about building muscle. With that in mind, I decided to ask Sean if he could put together a shoulder training routine that could help the readers of building muscle101 add some quality muscle mass to their shoulders.

Now, Sean is not one for a lot of gimmicks and nonsense. He knows that the real secret to building muscle is that there is "no real secret". I know, that sounded a little weird but trust me, once you figure this one out, your on your way to adding pounds and pounds of muscle mass to your body. Click on the following link to see Sean's shoulder workout:

Sean's Shoulder Mass Building Workout

Building Muscle 101 Wants You!

Well... your workout anyways. Building muscle 101 is always looking for different workouts to post on the site. I only have so many workouts to give and I know there are a lot of you who have a workout, whether it be for the entire body, legs, arms, shoulders, or back that works wonders for you.

Most of the readers of building muscle 101 are not body builders. They are everyday working people, like you, who get up and go to school or travel back and forth to work. These are the people who are looking for help with their routines. Why not post your workout on the site and have them give it a try? You know that if your workout routine works for you, it will more than likely work for others.

Maybe you have a workout that is for football? Maybe hockey or golf? Whatever it is, why don't you post the workout on building muscle 101's website? I'm sure your very proud of your workout and would like to share it with like minded weight trainers. The workout will go on a special page on the site and believe me, it will get read by a lot of readers. If you would like to share your workout, please go to the following page:

Workout Suggestions

Also, are there any supplements that you have tried and worked like magic? Or maybe they were a total waste of time and money. What about a supplement stack that absolutely worked wonders? Maybe you forked out 200 bucks for a supplement that totally stank! Why not let other like minded weight trainers know of your experiences so they don't waste their time and money.

If you want to review a supplement, simply go to this page:

Supplement Suggestions

New Weight Training Logs

Just to let you know, I've added some weight training logs for you to use. I know how important logs are to a weight training program. I've also structured the logs so that you can fit all of your information in it.

A lot of weight training logs out there are hard to use since you have to write really, really small to fit all of your information in it.

I've added:

- Weight training logs;
- Diet and meal logs;
- Body evaluation and goal log;
- Calender.

I know each of these logs will come in handy so print as many of them
off as you want.

Simply go to this page:

Free weight lifting charts

One Rep Max Calculator

I've been getting a lot of requests lately for a one rep max calculator. So, I've finally added a one rep max calculator to building muscle 101. Not only does the calculator help you figure out your one rep max but it also gives you workout percentages from 45% to 95%. This way, you can estimate the amount of weight you need for each set instead of guessing.

It's a very hand tool and something I'm sure you will find very useful.

Simply click on the following link:

One rep max calculator

Building Muscle And Losing Fat

And the debate continues....Can a person gain muscle while losing body fat at the same time? Take a look on the internet and you'll find a hundred different answers to this question. Can a person actually burn the maximum amount of fat while gaining the maximum amount of muscle? I've decided to add my take on this subject and you can find it at:

How to lose body fat and build muscle

Well that's it for this issue.

All the best,

Blake