How Much of a Factor Do Genetics Play In Bodybuilding and Other Sports?
Learn How Much Genetics Influence Your Ability to Be Successful in Bodybuilding.

In this interview conducted by Alex Sorokin, I cover how much of a factor genetics play in bodybuilding and other sports. [Read more…]

most-muscular-1Based on the amount of emails that I have been getting,
I can see that there is a huge amount of confusion regarding
the amount of carbs to consume in order to grow.

Thus, today I will be sharing an article from Ben regarding
how many carbs you need to grow in order to gain lean
muscle while burning fat.

Pay attention as this strategy is an incredible one…

The Truth About How Many Carbs You Need to Grow
by IFBB Pro Ben Pakulski

What you do now affects your body down the road. If you cram yourself full of carbohydrates on a daily basis, regardless of type of carb (even low GI carbs), your body must process these carbs and your insulin sensitivity will be decreased. Over time, insulin resistance (the inability to use carbohydrates) is inevitable for 98% of the population. Your cells just won’t work as well as when you were younger and it has little to do with “age.” It has to do with the level of abuse you have put on your pancreas and the cells of your body
with high sugar foods and massive carbohydrate consumption.

Emulating your favorite IFBB pros’ carb intake is not always an
advisable approach. Pro athletes alike are typically not only
gifted physically, but also in their ability to utilize
carbohydrates.

Yes, carbs are absolutely necessary for growth and optimal
performance.

Yes, massive amounts of carbs in the short term will make you grow
at faster rate than lower carb protocols, but this growth rate will
be short lived.

Eventually, fat will start to accumulate as cells will start to
become resistant to insulin and growth will slow down dramatically.
The unfortunate part is that sometimes you may never be able to
gain that same sensitivity back again.

Typically, once your cells stop functioning optimally or loses the
ability to efficiently utilize insulin, your pancreas is forced
into overdrive and pumps out more insulin in response to elevated
blood glucose (if your cells are resistant to insulin, your blood
glucose remains elevated because the cells wont “accept” the
glucose). Your cells simply won’t take up anymore glucose, so you
store it as fat.

Depending on the level of insulin resistance, it may take a very
long time to regain sensitivity again.

I wont be so bold to say you may never gain it back, because all of
you reading this are obviously intelligent, active, and
hard-working people. Diabetics aside, with hard work and
intelligent nutrition you can absolutely regain insulin
sensitivity. It just may take a really long time, and typically
only last as long as you maintain the strict regiment of exercise
and low/moderate carb that you used to gain it back.

So, what do I do about it?:

Exercise is a great way to improve insulin sensitivity in the short
term, but cramming a bunch of simple sugars into yourself post
workout and out the window goes insulin sensitivity again. (This
is why taking in whey protein or BCAAs without
carbs has become so popular).

Now, of course, the amount of carbohydrate that is necessary to
cause insulin resistance is completely variable from person to
person. For some people it may be 20g at a time while others may
need 100-120grams. Some may take 1 year while others 10 years. A
lot of that is genetically correlated, or dependent on your youth
(blame your parents).

An extended period of low carbohydrate intake is also a great way
to improve insulin sensitivity. Anywhere from 4hrs to 3 days on low
carb has been utilized by intelligent people with great results.
WARNING: Any longer than that and you could be looking at some
metabolic shutdown.

Carbohydrate cycling, or varying your intake from day to day, has
become an effective method for fat loss because it allows people to
optimize carb sensitivity and maximize carb uptake and utilzation,
all while seeing minimal metabolic shutdown(metabolic damage).

A common example of carb cycling is: two low carb days, followed by
one high carb day.

By the way, just as a friendly reminder, this coming Tuesday
I will be re-opening my Hypertrophy Max System, which is a
full year worth of muscle building workouts and coaching!
And for those of you who sign up via Hugo’s Newsletter you
will also get tons of valuable bonuses. Be sure to not miss
out as I will be taking new members from Tuesday to Friday only.

[Hugo Note : be sure to check out my review of H-MAX here:
H-Max Review and Bonuses for You]

BPak
—————-END OF ARTICLE—————-

Take care and train hard!

Today I am going to share a third natural bodybuilding biceps workout that you can do from home. The only equipment needed is just an adjustable bench and a pair of dumbbells. However, if you don’t have access to the bench, there is an alternate routine that I will show you which will get the job done as well.

This routine consists of three exercises that are to be performed one after the other with no rest in between. After the third exercise you will only rest 60 seconds before repeating again. Two sets performed in this manner will take you around 7 minutes. If you have more time, you can do an extra set.

With that said, here is the 7 minute routine.

7 Min Home Biceps Workout # 3:

Tri-Set:

Incline Reverse Dumbbell Curls 2-4 sets of 8-15 reps (no rest)
Note: If you don’t have a bench, then you can do these standing.

Incline Curls 2-4 sets of 8-15 reps (no rest)
Note: If you don’t have a bench, then you can do these standing.

One Arm Preacher Curls 2-4 sets of 8-15 reps (no rest)
Note: If you don’t have a bench, then you can do concentration curls either standing or sitting down.

This is 1 set. Rest 60 seconds and repeat 1-2 more times.

Biceps Workout Notes:
1) Train the biceps twice a week.

2) You can do your biceps in conjunction with your chest and triceps, your back, or shoulders/triceps. For more information on different training splits please take a look below:

Bodybuilding Training Split #1:

Day 1: Chest, Biceps, Triceps

Day 2: Legs

Day 3: Back, Shoulders, Abs

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #2:

Day 1: Chest, Back, Abs

Day 2: Legs

Day 3: Shoulders, Biceps, Triceps

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #3:

Day 1: Chest, Shoulders, Triceps

Day 2: Legs

Day 3: Back, Biceps, Abs

Day 4: Rest

Day 5: Start Over

3) If you have more time, you can add a third set and even a fourth set. That would make the routine around 10-15 minutes in length.

If you liked this video blog, remember to hit the LIKE button below and also feel free to share it with your friends via GOOGLE PLUS, TWITTER and/or FACEBOOK.

Also, don’t forget to subscribe to my YouTube Channel:

http://www.youtube.com/user/HugoRiveraFitness

And if you have not done so already, sign up to my FREE Weekly Newsletter and by doing so, you get a FREE E-book that shows you How to Gain Muscle as You Get Your Abs.

By popular demand, today I am going to share with you another natural bodybuilding triceps workout that you can do from the comfort of your home. Again, all you need for this routine is simply a pair of dumbbells, an adjustable bench, and a chair. This triceps routine will not take too long. Just two trisets will take you around 7 minutes and you can expect a nice pump from it.

Remember that with a triset you will do all three exercises with no rest in between sets. You will only rest 60 seconds in between sets. You can do 2-4 sets of these trisets for best results. This triceps workout will consist of the following exercises:

7 Min Giant Set Home Natural Bodybuilding Triceps Workout #2

Triset:

1) Reverse Grip DB Triceps Extensions 2-4 sets of 8-15 reps (no rest)

2) Neutral Grip DB Triceps Extensions 2-4 sets of 8-15 reps (no rest)

3) Bench Dips: 2-4 sets of 8-15 reps (no rest)

This is 1 set. Rest 60 seconds and repeat 1-3 more times.

Triceps Workout Notes:
1) Train the triceps twice a week.

2) You can do your triceps in conjunction with your chest and biceps, your chest/shoulders, or shoulders/biceps. For more information on different training splits please take a look below:

Bodybuilding Training Split #1:

Day 1: Chest, Biceps, Triceps

Day 2: Legs

Day 3: Back, Shoulders, Abs

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #2:

Day 1: Chest, Back, Abs

Day 2: Legs

Day 3: Shoulders, Biceps, Triceps

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #3:

Day 1: Chest, Shoulders, Triceps

Day 2: Legs

Day 3: Back, Biceps, Abs

Day 4: Rest

Day 5: Start Over

3) If you have more time, you can add a third set and even a fourth set. That would make the routine around 10-15 minutes in length.

If you liked this video blog, remember to hit the LIKE button below and also feel free to share it with your friends via GOOGLE PLUS, TWITTER and/or FACEBOOK.

Also, don’t forget to subscribe to my YouTube Channel:

http://www.youtube.com/user/HugoRiveraFitness

And if you have not done so already, sign up to my FREE Weekly Newsletter and by doing so, you get a FREE E-book that shows you How to Gain Muscle as You Get Your Abs.

Today I am going to share with you a natural bodybuilding back workout that you can do from the comfort of your home with some adjustable dumbbells and a bench. I got a great back pump with this routine and I know that you will too!

As usual, this workout is short but intense! Two giant sets will take you around 7 minutes.

Remember that with a giant set you will do all exercises with no rest in between sets. You will only rest 60 seconds in between sets. Two giant sets will make this routine last around 7 minutes. If you add an extra giant set, then you will be looking at around 10 minutes. This workout will consist of the following exercises:

 

7 Min Giant Set Home Natural Bodybuilding Back Workout

Giant Set:

1) One Arm Dumbbell Rows 2-3 sets of 8-12 reps (no rest)

2) Two Arm Dumbbell Rows (Pronated Grip) 2-3 sets of 8-12 reps (no rest)

3) Two Arm Dumbbell Rows (Neutral Grip) (using same weight as for the previous exercise): 2-3 sets of maximum amount of reps you can do with good form (no rest)

4) Two Arm Dumbbell Rows with a Twist: 2-3 sets of 8-12 reps (60 seconds)

 

This is 1 set. Rest 60 seconds and repeat 1-2 more times.

 

 

Back Workout Notes:

1) Train the back twice a week.

2) You can do your back with other body parts as specified on the training splits below:

 

Bodybuilding Training Split #1:

Day 1: Chest, Biceps, Triceps

Day 2: Legs

Day 3: Back, Shoulders, Abs

Day 4: Rest

Day 5: Start Over

 

Bodybuilding Training Split #2:

Day 1: Chest, Back, Abs

Day 2: Legs

Day 3: Shoulders, Biceps, Triceps

Day 4: Rest

Day 5: Start Over

 

Bodybuilding Training Split #3:

Day 1: Chest, Shoulders, Triceps

Day 2: Legs

Day 3: Back, Biceps, Abs

Day 4: Rest

Day 5: Start Over

 

3) If you have more time, you can add a third set. That would make the routine around 10 minutes in length.

 

Try this routine out and let me know how you liked it below!

If you liked this video blog, remember to hit the LIKE button below and also feel free to share it with your friends via GOOGLE PLUS, TWITTER and/or FACEBOOK.

Also, don’t forget to subscribe to my YouTube Channel:

http://www.youtube.com/user/HugoRiveraFitness

And if you have not done so already, sign up to my FREE Weekly Newsletter and by doing so, you get a FREE E-book that shows you How to Gain Muscle as You Get Your Abs.

Today I am going to share with you a natural bodybuilding chest workout that you can do from the comfort of your home with just a pair of adjustable dumbbells and a bench. This chest routine is guaranteed to put a nice pump on your chest muscles and induce some growth!

This workout will not take too long….2 giant sets will take you around 7 minutes.

Remember that with a giant set you will do all exercises with no rest in between sets. You will only rest 60 seconds in between sets. You can do 2-3 sets of these giant sets for best results. This workout will consist of the following exercises:

7 Min Giant Set Home Natural Bodybuilding Chest Workout

7 Min Giant Set Home Natural Bodybuilding Chest Workout

Giant Set:

1) Incline Dumbbell Press 2-3 sets of 6-8 reps (no rest)

2) Incline Flyes 2-3 sets of 8-12 reps (no rest)

3) Flat Dumbbell Press (using same weight as for the incline dumbbell presses): 2-3 sets of maximum amount of reps you can do with good form (no rest)

4) Flat Dumbbell Flyes (using same weight as for the incline flyes): 2-3 sets of maximum amount of reps you can do with good form (60 seconds)

This is 1 set. Rest 60 seconds and repeat 1-2 more times.

Chest Workout Notes:

Chest Workout Notes:
1) Train the chest twice a week.

2) You can do your chest with other body parts as specified on the training splits below:

Bodybuilding Training Split #1:

Day 1: Chest, Biceps, Triceps

Day 2: Legs

Day 3: Back, Shoulders, Abs

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #2:

Day 1: Chest, Back, Abs

Day 2: Legs

Day 3: Shoulders, Biceps, Triceps

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #3:

Day 1: Chest, Shoulders, Triceps

Day 2: Legs

Day 3: Back, Biceps, Abs

Day 4: Rest

Day 5: Start Over

3) If you have more time, you can add a third set. That would make the routine around 10-15 minutes in length.

If you liked this video blog, remember to hit the LIKE button below and also feel free to share it with your friends via GOOGLE PLUS, TWITTER and/or FACEBOOK.

Also, don’t forget to subscribe to my YouTube Channel:

http://www.youtube.com/user/HugoRiveraFitness

And if you have not done so already, sign up to my FREE Weekly Newsletter and by doing so, you get a FREE E-book that shows you How to Gain Muscle as You Get Your Abs.

Today I am going to share with you a natural bodybuilding abs workout that you can do from the comfort of your home with no equipment needed. This abs routine is guaranteed to put a nice burn on your abs!

This workout will not take too long….2 giant sets will take you around 7 minutes.

Remember that with a giant set you will do all exercises with no rest in between sets. You will only rest 60 seconds in between sets. You can do 2-3 sets of these giant sets for best results. This workout will consist of the following exercises:

7 Min Giant Set Home Natural Bodybuilding Abs Workout

Giant Set:

1) Modified V-Ups 2-3 sets of maximum amount of reps you can do with good form (no rest)

2) Knee-Ins 2-3 sets of maximum amount of reps you can do with good form (no rest)

3) Lying Leg Raise+Crunch: 2-3 sets of maximum amount of reps you can do with good form (no rest)

4) Bicycle Crunches 2-3 sets of maximum amount of reps you can do with good form (no rest)

5) Crunches 2-3 sets of maximum amount of reps you can do with good form (60 sec rest)

This is 1 set. Rest 60 seconds and repeat 1-2 more times.

Abs Workout Notes:
1) Train the abs twice to three times a week.

2) You can do your abs on rest days or with other body parts as specified on the training splits below:

Bodybuilding Training Split #1:

Day 1: Chest, Biceps, Triceps

Day 2: Legs

Day 3: Back, Shoulders, Abs

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #2:

Day 1: Chest, Back, Abs

Day 2: Legs

Day 3: Shoulders, Biceps, Triceps

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #3:

Day 1: Chest, Shoulders, Triceps

Day 2: Legs

Day 3: Back, Biceps, Abs

Day 4: Rest

Day 5: Start Over

3) If you have more time, you can add a third set. That would make the routine around 10-15 minutes in length.

Keep in mind that in order to be able to see your abs, you need to use a diet that will allow you to burn the extra body fat that is covering them. You can do all of the crunches in the world and you will not be able to see your abs if your abdomen is covered by a thick layer of fat. Following a good nutrition program that consists of 40-45% Carbs, 40-35% Protein, 20% Good Fats will put you on the right path to losing body fat (click here for more information on the Characteristics of a Good Diet). For a sample diet program please take a look at this one below:

Sample Natural Bodybuilding Fat Loss/Muscle Building Programs

Note: For guys that are at around 12% body fat and women at 15% you can implement a carbohydrate cycling protocol that enables you to go down to the lower body fat levels. For more information on carb cycling, take a look at this article: Get Lean with Carb Cycling.

Note 2: If you are looking for a supplement that helps to control your appetite and increases your energy, you may want to consider trying the Lean Body Fat Burner.

If you liked this video blog, remember to hit the LIKE button below and also feel free to share it with your friends via GOOGLE PLUS, TWITTER and/or FACEBOOK.

Also, don’t forget to subscribe to my YouTube Channel:

http://www.youtube.com/user/HugoRiveraFitness

And if you have not done so already, sign up to my FREE Weekly Newsletter and by doing so, you get a FREE E-book that shows you How to Gain Muscle as You Get Your Abs.

Today I am going to share with you a natural bodybuilding triceps workout that you can do from the comfort of your home just using a pair of dumbbells, an adjustable bench, and a chair. This triceps routine is guaranteed to create a massive burn in your muscles and induce some major arm growth!

This workout will not take too long….2 giant sets will take you around 7 minutes.

Remember that with a giant set you will do all exercises with no rest in between sets. You will only rest 60 seconds in between sets. You can do 2-4 sets of these giant sets for best results. This triceps workout will consist of the following exercises:

7 Min Giant Set Home Natural Bodybuilding Triceps Workout

Giant Set:

1) One Arm Triceps Extensions with a Twist (start with palms neutral and rotate hand as you move up) 2-4 sets of 8-15 reps (no rest)

2) One Arm Triceps Extensions (neutral grip) 2-4 sets of 8-15 reps (no rest)

3) Bodyweight Triceps Extensions: 2-4 sets of 8-15 reps (no rest)

4) Bench Dips 2-4 sets of 8-15 reps (1 min)

This is 1 set. Rest 60 seconds and repeat 1-3 more times.

Triceps Workout Notes:
1) Train the triceps twice a week.

2) You can do your triceps in conjunction with your chest and biceps, your chest/shoulders, or shoulders/biceps. For more information on different training splits please take a look below:

Bodybuilding Training Split #1:

Day 1: Chest, Biceps, Triceps

Day 2: Legs

Day 3: Back, Shoulders, Abs

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #2:

Day 1: Chest, Back, Abs

Day 2: Legs

Day 3: Shoulders, Biceps, Triceps

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #3:

Day 1: Chest, Shoulders, Triceps

Day 2: Legs

Day 3: Back, Biceps, Abs

Day 4: Rest

Day 5: Start Over

3) If you have more time, you can add a third set and even a fourth set. That would make the routine around 10-15 minutes in length.

If you liked this video blog, remember to hit the LIKE button below and also feel free to share it with your friends via GOOGLE PLUS, TWITTER and/or FACEBOOK.

Also, don’t forget to subscribe to my YouTube Channel:

http://www.youtube.com/user/HugoRiveraFitness

And if you have not done so already, sign up to my FREE Weekly Newsletter and by doing so, you get a FREE E-book that shows you How to Gain Muscle as You Get Your Abs.

Today I am going to share with you a natural bodybuilding biceps workout that you can do from the comfort of your home just using a pair of dumbbells and an adjustable bench. This routine is guaranteed to create a massive burn in your biceps muscles and induce some major growth!

This biceps routine will not take too long….2 giant sets will take you around 7 minutes.

Remember that with a giant set you will do all exercises with no rest in between sets. You will only rest 60 seconds in between sets. You can do 2-4 sets of these giant sets for best results. This shoulder workout will consist of the following exercises:

7 Min Giant Set Home Natural Bodybuilding Biceps Workout

Giant Set:

Incline Curls (start with palms down and rotate hand as you move up) 2-4 sets of 8-15 reps (no rest)
Note: If you don’t have a bench, then you can do these standing.
Spider Curls 2-4 sets of 8-15 reps (no rest)
Note: If you don’t have a bench, you can do concentration curls instead.
Reverse Dumbbell Curls 2-4 sets of 8-15 reps (no rest)
Dumbbell Curls 2 sets of 8-15 reps (60 second rest)

This is 1 set. Rest 60 seconds and repeat 1-3 more times.

Biceps Workout Notes:
1) Train the biceps twice a week.

2) You can do your biceps in conjunction with your chest and triceps, your back, or shoulders/triceps. For more information on different training splits please take a look below:

Bodybuilding Training Split #1:

Day 1: Chest, Biceps, Triceps

Day 2: Legs

Day 3: Back, Shoulders, Abs

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #2:

Day 1: Chest, Back, Abs

Day 2: Legs

Day 3: Shoulders, Biceps, Triceps

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #3:

Day 1: Chest, Shoulders, Triceps

Day 2: Legs

Day 3: Back, Biceps, Abs

Day 4: Rest

Day 5: Start Over

3) If you have more time, you can add a third set and even a fourth set. That would make the routine around 10-15 minutes in length.

If you liked this video blog, remember to hit the LIKE button below and also feel free to share it with your friends via GOOGLE PLUS, TWITTER and/or FACEBOOK.

Also, don’t forget to subscribe to my YouTube Channel:

http://www.youtube.com/user/HugoRiveraFitness

And if you have not done so already, sign up to my FREE Weekly Newsletter and by doing so, you get a FREE E-book that shows you How to Gain Muscle as You Get Your Abs.

Today I am going to share with you a natural bodybuilding shoulders workout that you can do from the comfort of your home just using a pair of dumbbells. This routine will target all three heads of your shoulders as well as your trapezius muscle and your rotator cuff as well.

This routine will not take too long….2 giant sets will take you around 7 minutes.

Remember that with a giant set you will do all exercises with no rest in between sets. You will only rest 60 seconds in between sets. You can do 2-4 sets of these giant sets for best results. This shoulder workout will consist of the following exercises:

7 Min Giant Set Home Natural Bodybuilding Shoulders Workout

Giant Set:

Arnold Press 2-4 sets of 8-15 reps (no rest)
Lateral Raises 2-4 sets of 8-15 reps (no rest)
Bent Over Laterals (Pronated Grip) 2-4 sets of 8-15 reps (no rest)
Dumbbell Shrugs 2 sets of 10-15 reps 2-4 sets of 8-15 reps (no rest)
External Rotations 2-4 sets of 8-15 reps (60 second rest)

Shoulders Workout Notes:
1) Train the shoulders twice a week.

2) You can do your shoulders in conjunction with your chest and triceps, your back, or your arms. For more information on different training splits please take a look below:

Bodybuilding Training Split #1:

Day 1: Chest, Biceps, Triceps

Day 2: Legs

Day 3: Back, Shoulders, Abs

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #2:

Day 1: Chest, Back, Abs

Day 2: Legs

Day 3: Shoulders, Biceps, Triceps

Day 4: Rest

Day 5: Start Over

Bodybuilding Training Split #3:

Day 1: Chest, Shoulders, Triceps

Day 2: Legs

Day 3: Back, Biceps, Abs

Day 4: Rest

Day 5: Start Over

3) If you have more time, you can add a third set and even a fourth set. That would make the routine around 10-15 minutes in length.

If you liked this video blog, remember to hit the LIKE button below and also feel free to share it with your friends via GOOGLE PLUS, TWITTER and/or FACEBOOK.

Also, don’t forget to subscribe to my YouTube Channel:

http://www.youtube.com/user/HugoRiveraFitness

And if you have not done so already, sign up to my FREE Weekly Newsletter and by doing so, you get a FREE E-book that shows you How to Gain Muscle as You Get Your Abs.

Get Shape Up Now For FREE & Join my All Natural Body Building Newsletter.