The Hugo & Rodzilla Bodybuilding Show

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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!

 

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

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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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7 Min Giant Set Home Natural Bodybuilding Back Workout

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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.

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7 Min Giant Set Home Natural Bodybuilding Chest Workout

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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.

Filed Under: Bodybuilding Routines, Bodybuilding Videos, Teen Bodybuilding · Tagged: , , , , ,

7 Min Giant Set Home Natural Bodybuilding Abs Workout

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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.

Filed Under: Bodybuilding Routines, Bodybuilding Videos, Fat Loss, Teen Bodybuilding · Tagged: , , , , ,

Are BCAAs Good for Gaining Muscle Mass? [How to USE]

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Been getting tons of questions regarding whether you need to use BCAAs for gaining muscle. Check out my answer in this video below:

Do You Need BCAAs for Gaining Muscle?

Branched chain amino acids (BCAAs) are among the nine essential amino acids that the body needs to function. There are 3 BCAAs which are leucine, isoleucine and valine. These amino acids are processed in the muscle tissue and the most anti-catabolic one is Leucine.

In my opinion, BCAAs are GREAT if you are dieting down and looking to gain muscle as you lose fat. If you are in an exclusive muscle building diet which gives you sufficient calories to gain muscle, you can still use them to accelerate results if your finances allow for it. If you are on a budget, you can pass on this supplement to be honest.

Best Way To Consume Them

The best way to consume BCAAs is before, during and after the workout. I use the Labrada Power BCAA product (mixed with PowerCarb for better utilization) as it is better to mix up the BCAAs in a drink than to swallow multiple capsules of 1 gram each (since I take 20 grams when using it during the workout).

You can also use the BCAAs in between meals. This is a great strategy not only to preserve muscle tissue as you are dieting, but also to suppress your appetite. 5-10 grams between meals will do the trick.

Bottom Line

For muscle building: If you have the finances to add it and further accelerate your gains, then why not. IF you don’t have the finances, then just stick to the basic supplements stack (multiple vitamins, protein and essential fats).

For fat loss/dieting: Excellent supplement to use in order to keep your muscle as you lose fat. It is during a fat loss diet that BCAAs work their magic best!

.

Filed Under: Bodybuilding Supplements, Bodybuilding Videos, Natural Bodybuilding Q&A · Tagged: , , , , , ,

Does Fat Loss Become Harder as Your Body Fat Percentage Gets Lower?

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Question: Is there a difference between going from overweight or obese to normal weight, and going from normal weight to single digit body fat? How about going from upper single digit body fat to contest shape? In other words, does fat loss become harder as your body fat percentage gets lower?

Answer: Fat loss definitely becomes more challenging as your body fat percentage gets lower. In a nutshell, the lower your body fat percentage, the more precise and strict your bodybuilding diet needs to be.

There is a huge difference between the three cases in question, and since I have been at every body fat level you can imagine, I certainly know about these differences. So to answer this question I will cover each case in detail:

Case #1 – Going from obese to normal weight: This is the easiest transformation by far. In this case, it is very easy for the body to start dropping body fat since there is so much of it that once any sort of diet starts, the body responds by burning the excess fat. At this level, any sort of diet that provides some sort of caloric restriction will drop weight. However, since we are interested in just losing fat weight while preserving or gaining lean muscle, the best results happen when a sound program consisting of multiple meals (5-6) spread out every three hours and consisting of complex, low glycemic carbohydrates (like brown rice, oatmeal, yams), vegetables (broccoli, green beans), lean proteins (like chicken, tuna, turkey, egg whites), and good fats (like the ones found in salmon, olive oil, flax seed oil) is implemented. Take 1 serving of each of those nutrients that I just mentioned to make up each meal, drink plenty of water (0.66 times your body weight in ounces), weight train with weights 3 times a week (like Mon/Wed/Fri), do cardio the other 3 times (Tue, Thur, Sat) and voila, you will lose weight.

Case #2 – Going from normal weight to single body fat: To do this, you still implement the same strategy as the one for case 1 but now you need to be a bit more precise. While you can get away with portion control by using the “eye method” if you belong to case #1, for case #2 you need a bit more precision so measuring your food intake with a scale and measuring cups is a must. In addition, more frequent weight training (4-5 times a week) and more frequent cardio (5-6 times a week for 30-45 minutes) will be needed. In terms of nutrient intake, one needs to pay closer attention to the types of carbohydrates consumed, and depending on how carbohydrate sensitive the person is, the last meal may or may not have any starchy carbs. In addition, it is of utmost importance that except for EFAs, all other fats be minimized.

Case #3 – Going from upper single digit body fat to contest ready: This case is really what separates the men from the boys and the women from the girls. Except in the exceptional case of those with great genetics, most of us who wish to get contest ready will need to restrict carbohydrates significantly and also practice carbohydrate cycling (having 3 days of low carb followed by 1 day of higher carbs). Precision of nutrient intake is imperative in this case and more frequent training will be needed. Weight training routines that go 3 days on, one day off or 4 days on, one day off work best. In addition, some aerobics for most of us will be necessary. Missing meals as well as not measuring your food are not options and you will also have to restrict any sort of artificial sweetener as well as watch your sodium. Water intake also needs to be in 1-2 gallons per day. Getting into contest ready condition is no walk in the park and will require the most Spartan discipline to get through it. The nutrition required may be considered extreme by some people but that is what it will take to achieve this level of leanness. Also, the use of supplements like glutamine, creatine, fish oils, extra vitamin c, and a great multiple vitamin formula are a must. Also, I should add that I have never been able to get through a contest prep without some extra caffeine to help me get through the day as contest prep dieting is extreme!

In a nutshell, I always say that the more extreme you want to look, the more extreme your bodybuilding lifestyle will need to become.

.

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Sinfully Healthy Food – The Secret Behind This 48 Year Old Fitness Model’s AMAZING Body!

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How many times have you made a promise to yourself to finally kick the bad food habits and start eating ‘clean’ and healthy…Only for it all to fall apart a few weeks later?

Sounds familiar?

This is exactly what happens at the start of every New Year, when motivation is high, resolutions are made…and then broken a few weeks in due to food temptations!

Let’s face it…bland food just sucks sometimes and most people cannot deal with a tasteless diet. I dealt with it for years as I trained myself to deal with it and I figured that looking good tasted much better than food. However, once I was taught ways to make my food taste good, I never looked back and that made my muscle building phases (when you need to eat much more food) a lot more enjoyable; something that allowed me to consume all of the food I needed in order to make proper gains. More on this in a minute..


[Read more…]

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Aerobic Exercise Basics – Aerobics for Fat Loss

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Aerobic exercise such as walking, riding a stationary bike, or running is a good way to accelerate the fat burning process, as long as it is not overdone and as long as it is used only in addition to a good weight training program. It should never be used as a substitute for weight training since it does not permanently increases your metabolism and since it does not has the ability to re-shape your body.

 

Fat Burning Zone

In order for aerobic exercise to be effective, it needs to be performed within the fat burning zone. The fat burning zone is the zone at which you are doing enough work to burn fat. Your pulse (how fast your heart is beating per minute) determines this zone.

The fat burning zone formula is the following:

[Read more…]

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Five Biggest Fat Loss Lies, Part 4 – Aerobics Are The Best Exercise For Burning Fat and Getting Your Abs

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Five Biggest Fat Loss Lies, Part 4 – Aerobics Are The Best Exercise For Burning Fat and Getting Your Abs

As promised here is part 4 of the 5 part article series I put together along with fitness experts Anthony Alayon, CFT and Cecile Bayeul, RN. For parts 1, 2 and 3 click on the link below:

Fat Loss Lie #1 – Simply Lowering Calories Leads to Abs

Fat Loss Lie #2 – A Fat Free Diet Will Guarantee Abs

Fat Loss Lie #3 – A Permanent Low Carb Diet Allows You To Eat Anything And Still Lose Fat

Here is the fourth installment of the Ten Biggest Fat Loss Lies article series: [Read more…]

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Five Biggest Fat Loss Lies, Part 2 – A Fat Free Diet Will Guarantee Abs

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Five Biggest Fat Loss Lies, Part 2 – A Fat Free Diet Will Guarantee Fat Loss

As promised here is part 2 of the 5 part article series I put together along with fitness experts Anthony Alayon, CFT and Cecile Bayeul, RN. For part 1 click on the link below:

Fat Loss Lie #1 – Simply Lowering Calories Leads to Abs

Here is the second installment of the Five Biggest Fat Loss Lies article series: [Read more…]

Filed Under: Fat Loss · Tagged: , , , ,
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