Short Home Natural Bodybuilding Legs Workout for Mass with Hugo & Rodzilla

In today’s natural bodybuilding video blog, Rodzilla and I cover how to perform a short but intense home leg workout routine designed to increase the mass and thickness of your upper legs (thighs, glutes and hamstrings). This is a fast paced bodybuilding workout that only uses dumbbells and a leg extension / leg curl attachment. We focus on muscle tension at all times and as you will see, we use a variety of repetition ranges. See the full workout execution on the video below. The full workout description (sets/reps) is detailed under the video.

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Short Home 25-30 Minute Natural Bodybuilding Leg Workout Routine for Mass

This is a great natural bodybuilding weight training routine that you can do for the purposes of gaining muscle and losing fat.

Instructions: This is a fast paced workout, Only rest the amount of time that it takes for your partner to go through the set. If training alone, rest no more than 60 seconds.

For supersets there is no rest between the first and second exercise of a superset. Rest 60 seconds after the second exercise, before you start again with exercise #1 unless stated otherwise.

Non-Stop Superset:

bre-footer-websiteStatic Lunges 3 sets of 6-8 reps (alternate between legs back and forth until all 3 sets are done)

or

1 set of walking lunges (using your bodyweight) performed for as many reps as you can do.

Superset:
Leg Extensions 3 sets of 15-25 reps
Dumbbell Squats 3 sets of 8-12 reps

Tri-set:
Wide Stance Dumbbell Squats (press with heels to engage the glutes & hamstrings) 3 sets of 10-15 reps
Lying Leg Curls 3 sets of 10-15 reps
Wide Stance Dumbbell Squats (press with heels to engage the glutes & hamstrings) 3 sets using the same weight as above performing as many repetitions as you can.

This routine should take you around 25-30 minutes. By the time you are done with this routine, your legs will be on fire! It helps to use a nice pre-workout like Super Charge from www.labrada-nutrition.com in order to help you get through it.

Try the routine out and let us know what you think.

Until next time, take care and train hard!

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Natural Bodybuilding Shoulders & Arms Workout (Coaching Session with Hugo Rivera)

training-at-home-small-e1342483209910In this natural bodybuilding shoulders and arms workout video I get to coach my two friends Steven and Natasha. They started their fitness journey 4 weeks ago with my wife Cecile coaching them since the beginning. This past Monday, I did not have a chance to train before they came so I decided to join in and perform the workout that Cecile prepared for them. Since Cecile has done such a stellar job with her coaching (and they have followed the instructions to the letter; including the diet) they are now ready to follow a much more advanced program. This is only because Cecile was able to accelerate their progress based on how their body responded to the various training routines of the weeks prior.

At any rate, here is the workout that Cecile filmed of us. As you will see, I coach them through this session.

If you are looking for a new shoulders/arms workout, try out this routine and let us know how it works for you!

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Shoulders

Superset:
Dumbbell Shoulder Press 3×10-15 reps
Bent Over Lateral Raises 3×10-15 reps

Superset:
Lateral Raises 3×10-15 reps
Dumbbell Upright Rows 3×6-15 reps

Arms:

Superset:
Triceps Pushdowns 3×10-15 reps
Triceps Pushdowns (reverse grip) 3xfailure with same weight as above

steve-hugo-natasha2Superset:
Triceps Bench Dips 3xfailure with bodyweight (use weight if you can for 10 reps minimum and then drop the weight and keep on going)
Dumbbell Curls 3×10-15 reps

Superset:
Reverse Grip Preacher Machine Curls 3×10-15 reps
Preacher Machine Curls 3×10-15 reps

Only rest 90 seconds between supersets.

After the workout we had a wonderful Labrada Lean Pro8 shake mixed with IsoLean Pro and PowerCarb. (To find out more information and how to save up to 50% on these bodybuilding supplements: click here)

Until next time, take care and train hard!

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Natural Bodybuilding FAQ: Is Fruit Juice The Best Drink For Hydration & Workout Performance?

Natural Bodybuilding Question: Is fruit juice the best drink for hydration & bodybuilding workout performance?

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Answer: The short answer is NO. The reason for that is the following: unless you are a skinny hardgainer that is having a lot of issues gaining muscle, fruit juice is just a whole bunch of sugar calories. For example, 8 ounces of grape juice yields approximately 40 grams of simple carbs in the form of sugar. Caloric wise, that comes out to 160 calories. Now, imagine if grape juice is someone’s preferred form of drink for staying hydrated. If that is the case, assuming ten 8-ounce glasses a day, we are looking at 1,600 calories a day!

On top of that, we are not talking about the natural fresh squeezed variety. Big difference with the store variety as the sugar content of the store juice is way higher than the one obtained by squeezing a fruit.

The best way to stay hydrated is to drink spring water. Keep a water bottle with you at all times. Drink .66 x your bodyweight (measured in pounds) in ounces of water each day. So for example, if you are 200-lbs, be sure to drink 132 ounces of water each day.

store_powercarb_bigNow if we are talking about staying hydrated throughout the workout, water again is the best bet. However, if you can afford it, there is a product called PowerCarb from www.labrada-nutrition.com that helps tremendously and you can mix this with your water in order to achieve better hydration and workout performance. I mix it up with my water and 3 scoops of BCAAs. Powercarb is a complex carb whose molecular weight has been manipulated in order to allow for fast absorption into the bloodstream (faster than even glucose). One scoop has 20 grams of carbs and it has the right amount of electrolytes (meaning potassium and sodium) in order to better hydrate you. I also take one tablet of potassium as well. I put in between 20-25 ounces of spring water per scoop of Powercarb. The BCAAs turn this hydration drink into a powerful recovery drink. You can also put creatine as well into this drink. I personally take 2.5 grams of creatine before the workout and mix another 2.5 grams with this drink as I consume it during the workout (I finish my last sip by the time I am done).

So in conclusion, for hydration purposes, I use spring water throughout the day and 1 scoop of PowerCarb + 3 scoops of BCAAs + 1 Potassium table during the workouts.

I hope this helps!

Until next time, take care and train hard!

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Teenage Bodybuilding Supplements: The Secrets Behind Explosive Muscle Mass

When it comes to gaining lean muscle mass, most people (especially teenagers who are just getting started) think that bodybuilding supplements are the most important part of the equation. However, this could not be any further from the truth. Supplements are just additions to an already good nutrition and training program. Besides determination, nutrition and training are the most important components of a bodybuilding program along with rest and recovery next to them. Once all of those aspects of your program are maximized, then you can start thinking of adding supplements to your program.

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Please understand that supplements do not make up for improper training, or lack thereof, or a low quality diet. Supplements are good because they prevent us from getting any nutritional deficiencies. The increased activity levels from your new exercise program will make your body have greater demands for vitamins and minerals, which will increase the probability of you suffering a deficiency without supplementation. Even a slight nutrient deficiency can sabotage muscle growth.

Can’t we get all the nutrients we need from food alone? We cannot rely solely on food nowadays to provide us with all the vitamins and minerals that our body needs because the processing of foods before they get to the supermarket, cooking, air, and even light have already robbed your foods of most of the vitamins that they have to offer. If you are deficient in one or more nutrients your body may not be able to build muscle and burn fat properly. In addition, because as you will soon find out, bodybuilding nutrition requires several feedings per day, some supplements can make it more convenient for us to accomplish that.

As a teenager who practices bodybuilding, I would focus my bodybuilding supplements program on:

  • A good set of multiple vitamins and minerals to avoid any nutritional deficiencies.
  • A good protein powder to take in between real meals so that it is easier and more convenient for you to increase your protein to the levels that you need. A good tub of high quality protein like Pro V60 will do the trick. If you need to gain weight however because you are a hardgainer (a person with a fast metabolism who has issues gaining weight) then I would go for a high quality weight gainer that is low in sugars and that has a variety of fast released and slow released proteins like Lean Body Mass 60.
  • A couple of tablespoons of good fats such as flax oil in order to cover your essential fatty acids needs. You can add these to your shakes.

I would save the creatine, and other more advanced supplements, for later on in your bodybuilding journey, once you have achieved some pretty solid bodybuilding gains.

Definitely, stay away from any testosterone boosting supplementation. Right now (since you are a teenager) your body naturally produces a ton of anabolic steroids (testosterone and growth hormone mainly) that will greatly help you in your quest to build muscle rapidly while losing body fat. Anything that you do trying to further boost your testosterone production may do the exact opposite. Save testosterone boosters for when your body starts to slowly decline in testosterone production, which is around 25 years old. However, research shows that 3,000 mg of Vitamin C lower cortisol levels (a muscle wasting hormone that does the exact opposite of what testosterone does) so 1000mg of Vitamin C at Breakfast, Lunch and Dinner will actually help you in your quest to a more muscular body.

The supplementation program above, in conjunction with a good bodybuilding diet, a good training program based off from basic exercises, rest (yes, you need at least 8 hours of sleep each night) and the determination to execute your bodybuilding program day in and day out will take you to where you want to be.

Convenient Supplements

If budget allows instead of a 5-lb protein tub, you can opt for easier to carry and more convenient items like Protein Bars, Meal Replacement Powders or Ready-To-Drink Shakes. Labrada Nutrition offers several top-notch bars, meal replacement powders and ready-to-drink shakes in their Lean Body line. These not only offer great nutrition, but have a taste to match as well. However, convenience comes with an added cost so if budget is tight, simply carry the servings you will need of your protein powder individually sealed in a Ziploc ® bag in your cooler and mix them with water or milk when it is time to consume. You will need a shaker bottle for this but high quality proteins these days are instantized and therefore mix rather easily.

To find out more information and how to save up to 50% on bodybuilding supplements: click here

Until next time, take care and train hard!

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Best Bodybuilding Workout for Gaining Muscle Weight: Gain Muscle Weight Using the 10 Sets of 10 Reps Bodybuilding Workout

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What Is The 10 Sets of 10 Reps Bodybuilding Workout and How Can It Be Used To Gain Weight?

The 10 sets of 10 reps bodybuilding workout has been used in bodybuilding circles for years in order to break through plateaus and make weight gains in the form of lean muscle mass. Many people have claimed to its invention, but regardless of who came up with it, it has been used with great success by awesome bodybuilders from the past such as Vince Gironda, as well as Dave Draper and Arnold Schwarzenegger. Today, many athletes on the know still use this method and even elite strength coaches, such as Charles Poliquin, are great advocates of it and use it on their Olympic athletes when they are in need of gaining muscle weight quickly. I’ve used this method myself without fail since early on my bodybuilding career. It never ceases to yield great results. As a matter of fact, early on when I was less informed, I thought that I had invented it. That was until I found out that this bodybulding workout has been around since the early 60s!

The 10 sets of 10 reps bodybuilding workout has proven time and time again to be fantastic at increasing muscle mass through the systematic fatigue of the muscle fibers being worked on. In order to implement a 10×10 routine, a mass building exercise is chosen and a weight that you can perform for 15 reps or so is selected. However, you will stop your set once you achieve 10 reps. Your rest in between sets should be limited to a minute and you need to refrain yourself from resting more as you start fatiguing since increasing the rest time would defeat the purpose of the routine, which is to cause systematic fatigue on a specific muscle. The goal of this bodybuilding workout routine is to use the same weight for all ten sets and to be able to perform all sets for 10 reps in good form. You will notice that as fatigue sets in, the sets become more and more challenging. You may not be able to perform all sets for 10 reps. If that is the case, then start lowering the weight once you do a set where less than 10 reps are performed. Once you can do all 10 sets for 10 reps, then it is time for you to go up in weight.

How Many Exercises Do I Need To Use In The 10 Sets of 10 Reps Bodybuilding Workout Program?

Is there a need for more exercises once you do the one for 10 sets of 10? I always like to include a second exercise for the larger muscle groups in order to hit a different angle but the second exercise is more of an isolation type and I just perform it for 3 sets of 10-12 reps.

Now let’s take a look at my recommended 10 sets of 10 reps program.

Mass Building 10 Sets of 10 Reps Bodybuilding Workout Routine

WORKOUT (A): THIGHS/HAMSTRINGS/CALVES

rod-shrugs1Superset:
Squats 10 sets of 10 reps (no rest)
Leg Curls 10 sets of 10 reps (1 minute of rest)

Superset:
Leg Extensions 3 sets of 10-12 reps (no rest)
Stiff Legged Dead-lifts 3 sets of 10-12 reps (1 minute of rest)

Calf Raises 10 sets of 10 reps (1 minute of rest)

WORKOUT (B): CHEST/BACK/ABS

Superset:
Incline Bench Press 10 sets of 10 reps (no rest)
Wide Grip Pull-up to Front 10 sets of 10 reps (1 minute of rest)

Superset:
Flat Bench Flyes 3 sets of 10-12 reps (no rest)
Low Pulley Rows 3 sets of 10-12 reps (1 minute of rest)

Leg Raise & Crunch Combination 10 sets of 10 reps (1 minute of rest)

WORKOUT (C): SHOULDERS/BICEPS/TRICEPS

Upright Rows 10 sets of 10 reps (1 minute of rest)

Bent Over Lateral Raises 3 sets of 10-12 reps (1 minute rest)

Superset:
Incline Curls 10 sets of 10 reps (no rest)
Triceps Dips 10 sets of 10 reps (1 minute of rest)

 

Workout Frequency

I’ve benefited from doing each body part twice a week so I would perform Workout (A) on Monday/Thursday, Workout (B) on Tuesday/Friday and Workout (C) on Wednesday/Saturday. I’ve noticed however that this type of frequency works best for Endomorphs like myself, which are people with a slow metabolism who as a result have faster recuperation capabilities. You can also do 3 days on and one day off or simply workout from Monday through Friday rotating workouts. So the first week you will end the week with Workout (B) and as a result you will start the following week with Workout (C) on Monday.

Mesomorphs, or naturally muscular and lean people, fare well by performing the routine in the following manner:

Day 1-Workout (A), Day 2-Rest, Day 3-Workout (B), Day 4-Rest, Day 5-Workout (C), Day 6-Start cycle again with Workout (A). With this sequence, each body part is trained once every five days. This routine also provides good recuperation for those of you that work over 40 hours a week and cannot afford to be at the gym for 6 days.

Ectomorphs, or hardgainers, are those of you who are naturally skinny and have a super fast metabolism. If this is your case, then you are best served by training every other day, and if you cannot train over the weekends, then just Monday, Wednesday and Friday performing Workout (A) on Monday, Workout (B) on Wednesday and Workout (C) on Friday.

When To Change

After going through Workouts (A), (B), and (C) six times, change your routine to one that is heavier in weights (with around 5-6 reps mostly) and contains less sets. A good routine would be one that uses 5 sets of 5 reps with different basic exercises than the one above.

Bodybuilding Diet Advice

In order to benefit most from this routine, remember that you have to nourish yourself! Weight training provides the spark for muscle growth while food provides the raw materials required for making bodybuilding gains. For more information on which type of diet to follow, please take a look at my Bulking Up Rules for the Natural Bodybuilder article.

Bodybuilding Supplements

A good supplementation program is imperative in order to recover and make the best possible gains from such a demanding bodybuilding program. Please take a look at my Bodybuilding Supplementation Basics article, my Creatine Monohydrate Basics article, and my Preserve Lean Mass With Glutamine article.

Word on Rest and Recovery

hugo-side-shotDon’t forget that muscles grow when you rest, not while you are at the gym. Therefore, make sure that you get your 8 hours of sleep or at the very least 7 hours each night and make up any lost sleep over the weekends. Not meeting your sleep requirements on a consistent basis leads to sleep depravation, a condition which besides creating constantly low energy levels, promotes a hormonal environment that increases the muscle destroying (and fat depositing) hormone cortisol and lowers your muscle producing hormone testosterone. For more information on how much sleep you require, how to determine if you are sleep deprived, what steps to take in order to ensure a good night’s sleep, and finally, the maladies caused by sleep depravation, take a look at the articles below.

The Sleep Cycle & the 8 Maladies Caused By Sleep Deprivation

Learn what the four phases of the sleep cycle are, how much on the average you should be sleeping each night for maximum results and what happens when you get sleep deprived.

4 Guidelines To Ensuring A Good Night Sleep

Learn 4 guidelines that you can follow to ensure a good night sleep.

Conclusion

Well, there you have the most results producing bodybuilding workout program ever for gaining lean muscle weight, in my opinion. If you are ready to change your bodybuilding workout routine, give this program a try and provided that your nutrition, supplementation and rest are in order, then it will not fail to give you the bodybuilding gains that you are looking for.

Until next time, take care and train hard!

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Natural Bodybuilding Tip: High Reps vs Low Reps for Gaining Muscle With Hugo & Rodzilla

In today’s natural bodybuilding video blog, I cover with my good friend Rodzilla whether workouts performed with high reps or low reps are better for gaining muscle.

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It is best to use both high reps and low reps in order to build muscle optimally. So basically you use periodization in which should do loading phases (3-4 weeks) in which you do higher reps (10-15 reps…sometimes going as high as 20-30 reps). Research indicates that you do get hypertrophy even at the higher rep ranges. And then you should do a Growth Phase in which you cut down on the volume (limiting sets to 10 total per body part; example: 4 sets of exercise #1 and then 3 sets for exercises #2 and #3) and then in terms of reps 5-8 reps.

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Keep in mind that you need to change your routines in order to keep the results coming. By following periodization principles, you will be able to avoid overtraining. Try to finish your workouts within 60 minutes in order to keep your testosterone levels high and cortisol levels low. That, combined with proper form and muscle tension will give you the best results possible.

Here is a sample periodized routine: Natural Bodybuilding Workout With Periodization

Hope that this bodybuilding tip helps. Please let me know what other tips you would like us to talk about.

Until next time, take care and train hard!

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The Hugo & Rodzilla Bodybuilding Show

In case you did not know about this, check out my YouTube show with Rodzilla (see playlist below) where we answer tons of frequently asked bodybuilding & fitness questions about training, nutrition, supplementation, rest/recovery, mindset and goal setting. Whether you are a man or a woman or your goals are to gain muscle or lose fat, this is the show for you. In addition, we also show some of our home workouts as well! Let us know what you think and feel free to comment below and submit your own questions!

 

rodzilla-hugo

This is what happens when you get too big. You stop to fit on a normal couch..LOL!

Powered by www.labrada-nutrition.com.

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Also be sure to check out our full workout routines below which you can get for as little as a $1.

(Over 1 million people worldwide have used these principles and routines with great success!)

Until next time, take care and train hard!

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Smith Machine VS Free Weights Squats : Pros & Cons, With Hugo & Rodzilla

In today’s natural bodybuilding video blog, I cover with my good friend Rodzilla the pros and cons of Smith Machine vs Free Weights Squats.

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Is it good to substitute all of your free weights squats with the smith machine version? That is the bodybuilding question that we are covering today. The answer is: this not a good idea.

Rodzilla for example, tore both of his knees with the smith machine. The reason for this is because he was only using the smith machine squat version. As a result, certain muscles that get activated with the free weight version were not being activated with the smith machine. This caused strength imbalances that resulted in the tearing of the knees.

I do believe that the smith machine squats are great but only when used in conjunction with free weight squats. And if there is any reason why you cannot do the squats with a bar on your back, a great alternative is to do them holding a dumbbell in each hand. You can also do front squats (squats with a bar on the front of the shoulders).

Best results from the squat of course come from the free weights. All of your leg muscles (quads, hamstrings, glutes and even the calves) get activated with the proper execution of the free weights squat. Remember that the body is designed to be in a 3-dimensional universe. Thus, when you perform free weight movements you will engage stabilizer muscles that you do not engage otherwise.

Also keep in mind that there is no need to go crazy with the weight. Use proper form at all times and concentrate on pushing with your leg muscles.

One last thing. Remember that if you are super strong on the smith machine that strength will not translate at 100% to the free weight version. However, if you are really strong on the free weight version then you will be super strong on the smith machine version (as this version is more easy.)

Hope that this bodybuilding tip helps. Please let me know what other tips you would like us to talk about.

Until next time, take care and train hard!

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Short 15 Min Bodybuilding Back Workout Routine With Hugo & Rodzilla

In today’s natural bodybuilding video blog, Rodzilla and I cover how to perform a short 15 minute back workout routine designed to increase the width and thickness of your back. This is a fast paced bodybuilding workout that only uses cables and focuses on muscle tension and relatively high reps.

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Short 15 Min Natural Bodybuilding Back Workout Routine

This is a great natural bodybuilding weight training routine that you can do for the purposes of gaining muscle and losing fat.

Instructions: This is a fast paced workout, Only rest the amount of time that it takes for your partner to go through the set. If training alone, rest no more than 60 seconds.

For supersets there is no rest between the first and second exercise of a superset. Rest 60 seconds after the second exercise, before you start again with exercise #1.

Superset:
Wide Grip Pull-downs to Front 3 sets of 10-12 reps
Close Grip Pull-downs to Front (Narrow Grip) 3 sets of 10-12 reps

Superset:
Close Grip Pull-downs to Front (Reverse Grip) 3 sets of 10-12 reps
Low Pulley Rows 3 sets of 10-12 reps

This routine should take you 15 minutes. Try it out and let me know what you think.

Until next time, take care and train hard!

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Short 15 Min Bodybuilding Triceps Workout With Hugo & Rodzilla

In today’s natural bodybuilding video blog, Rodzilla and I cover how to perform a short 15 minute triceps workout.

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Short 15 Min Natural Bodybuilding Triceps Workout

In this workout a combination of cable exercises and dumbbells are used. For the cable exercises we use repetitions from 10-15 reps and for the dumbbell exercises we go a bit heavier performing between 8-12 reps.

This is a great natural bodybuilding weight training routine that you can do for the purposes of gaining muscle and losing fat.

Instructions: This is a fast paced workout, Only rest the amount of time that it takes for your partner to go through the set. If training alone, rest no more than 60 seconds.

For supersets there is no rest between the first and second exercise of a superset. Rest 60 seconds after the second exercise, before you start again with exercise #1.

Superset:
Triceps Pushdowns (Straight Bar) 3 sets of 10-15 reps
Triceps Pushdowns (V-Bar) 3 sets of 10-15 reps (60 sec rest)

Superset:
Reverse Grip Triceps Kickbacks 3 sets of 8-12 reps
Neutral Grip Triceps Kickbacks 3 sets of 8-12 reps (60 sec rest)

This routine should take you 15 minutes. Try it out and let me know what you think.

Until next time, take care and train hard!

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