Today I want to share with you a video blog that shows you one of my natural bodybuilding 10 minute arms (biceps/triceps) home workout routines.

While some trainees mistakenly believe that arm training consists only of doing some heavy biceps curls, that is not the case. Arms training is comprised of exercises for the biceps and exercises for the triceps. Incidentally, while many believe that the arm size comes primarily from the biceps, it is the triceps (back of the arm) that provides you with 2/3 of the arm size.

Before I get into the routine, one thing that I want to emphasize is that you need to be super focused as you perform the exercises and use perfect form. Many people make the mistake of going too heavy, and the minute you break form, you start to take valuable stimulation away from the biceps and triceps muscles.

With that said, let’s get into the nuts and bolts of the routine.

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10 Minute Natural Bodybuilding Arms (Biceps/Triceps) Home Workout Routine
 

This workout uses dumbbells and an adjustable bench. We will do 2-4 supersets of the following:

1) Dumbbell curls against the wall (starting with palms facing down) 8-10 reps
2) Hammer curls against the wall 8-10 reps
3) Triceps Kickbacks with a reverse grip 8-10 reps
4) Triceps Kickbacks with a twist 8-10 reps
5) Triceps Kickbacks with a neutral grip 6-10 reps
6) Incline Curls 8-10 reps (Do regular curls against the wall if you don’t have an adjustable bench)

Natural Bodybuilding Arms Workout Notes:

1) By putting my torso against the wall during my curls I ensure there is no torso movement that allows me to cheat.

2) If you don’t have a bench simply perform the kickbacks in a standing bent over position (not advisable for people with back problems).

3) Be sure to supinate as you lift the weight during your curls.

4) Rest 40-60 seconds in between supersets.

5) Do this arms workout twice a week.

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

Bodybuilding Training Split #3:

Day 1: Chest, Shoulders, Triceps
Day 2: Legs
Day 3: Back, Biceps, Abs
Day 4: Rest
Day 5: Start Over

If you have found this knowledge useful you may want to check out the MI-40 program, which is jam packed with muscle building information. And if you choose to get it, I will also give you my Body Re-Engineering program (with over 21 weeks worth of workouts) for FR E E. For details and review of the MI-40 program click here.

Today I want to share with you a video blog on the top 4 reasons why you are in a natural bodybuilding plateau and not growing muscle.

[Note: For more videos, be sure to SUBSCRIBE to my YouTube Channel by either clicking on the SUBSCRIBE button on the video or by visiting my YouTube Channel here and clicking subscribe: www.youtube.com/hugoriverafitness]

Top 4 Reasons Why You Are in a Natural Bodybuilding Plateau and Not Growing Muscle
 

Reason #1: Training too much. Too much training raises cortisol levels (stress hormone that eats muscle and preserves fat). Thus, limit training to 60 minutes tops making sure that you are using perfect form and maximum contractions as you perform your exercises.

Reason #2: Not changing your routine. Keeping the routine the same allos the body to get used to it. If you are a beginner you can keep the routine for 6-8 weeks before changing. For beginner routines click here: http://www.hugorivera.net/getting-started-bodybuilding-for-beginnners.html

As you get more advanced change it every 3-4 weeks. And if you are at my level or above try changing something every time you train. You can change little things like exercise order, some of the exercise themselves, and the speed (tempo) at which you perform your repetitions. Be sure to use periodization in order to achieve maximum gains. See my article on periodization here; http://www.hugorivera.net/natural-bodybuilding-routine-with-periodization.html

Reason #3: Your bodybuilding diet is not adequate. If you are not eating a solid breakfast, lunch and dinner with protein shakes in between, you will get mediocre results. For sample diets check out mine here: http://www.hugorivera.net/bodybuilding-nutrition-sample-bodybuilding-diet.html. Remember that you need to feed yourself with protein throughout the day in order to stay more anabolic. Be sure to have your good complex carbohydrates, your lean proteins and good fats. For more information about nutrition, please take a look at my nutrition basics article here: http://www.hugorivera.net/bodybuilding-nutrition-basics.html.

Reason #4: Not Enough Rest. Be sure to use a training frequency of 3 times a week if you are a beginner and 2 times a week as you get more advanced. Also, be sure you get enough sleep at night. 7-8 hours is good.

Reason #5: Too much alcohol. Alcohol lowers testosterone levels and this is not conductive to muscle growth. It also lowers protein synthesis so this is obviously not going to help your bodybuilding endeavors.

If you have found this knowledge useful you may want to check out the MI-40 program, which is jam packed with muscle building information. And if you choose to get it, I will also give you my Body Re-Engineering program (with over 21 weeks worth of workouts) for FR E E. For details and review of the MI-40 program click here.

Today I want to share with you a video blog on what are Hydrogenated Oils (Transfats) & why they are dangerous.

[Note: For more videos, be sure to SUBSCRIBE to my YouTube Channel by either clicking on the SUBSCRIBE button on the video or by visiting my YouTube Channel here and clicking subscribe: www.youtube.com/hugoriverafitness]

What Are Hydrogenated Oils (Transfats) & Why Are They Dangerous
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What Are Transfats?

Transfats and partially hydrogenated oils (which are one and the same thing) are regular vegetable oils like soybean oil that undergoes a process called hydrogenation, which is the addition of hydrogen atoms to the molecular structure of fats.

Why Hydrogenate Fats?
In order to extend the shelf life of foods like pastries or pizza crust. While this is a great idea for the shelf life of foods this is not a great idea for our health.

Why Are Transfats Dangerous?
These fats have a higher melting temperature, which is well over 100 degrees Farenheit. However, your body operates at around 98 degrees Farenheit. Thus, by ingesting these fats, they will deposit themselves in the arteries and raise your bad cholesterol as well as lowering your insulin sensitivity. If insulin sensitivity is lowered, then your body’s cells lose the ability to accept insulin. Remember that insulin is a very necessary hormone as it carries all of the raw materials that your cells need (carbs, proteins and fats) to live. So if your cells cannot accept this hormone, then your health will deteriorate (and needless to say, your fat loss and muscle building ability will be compromised).

These transfats should not be confused by anybody. Fast foods are completely riddled with transfats. Again, remember that you will find these in foods like fries, pizza, pastries, etc.

Beware of the Label Scam
Legally, a food can say that it contains 0 transfats if it contains less than 1 gram. So for example, you can have a food item that has 0.90 grams of a transfat and it will be listed as 0 transfats, Thus, buyer BEWARE! If you see in the ingredient list partially hydrogenated oil then you know that the food item in question has transfats.

Conclusion
Whether you are into bodybuilding and fitness or not, simply for health reasons you should stay away from partially hydrogenated oils as they are poison and garbage for your body.

If you have found this knowledge useful you may want to check out 101 Toxic Food Ingredients as this e-book bundle covers ALL of the hidden ingredients out there that are not only sabotaging your progress and energy levels, but also jeopardizing your health. For details on the 101 Toxic Food Ingredients click here.

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Today I want to share with you a quick home dumbbell only leg and glutes workout.

[Note: For more videos, be sure to SUBSCRIBE to my YouTube Channel by either clicking on the SUBSCRIBE button on the video or by visiting my YouTube Channel here and clicking subscribe: www.youtube.com/hugoriverafitness]

Quick Home Natural Bodybuilding Legs / Glutes Dumbbell Only Workout

This leg / glute routine is simple (but not necessarily easy):

8 sets of 8 reps of wide stance dumbbell squats
(Hold 1 dumbbell in between your legs)
(press with heels to work the glutes)
Rest: 40 seconds
Tempo: 4 second negative (which is the way down), 2 second hold
at the bottom, 2 seconds up, then go back down.

6 set of 6 reps close stance dumbbell squats
(press with toes to work the quads)
Rest: 60-90 seconds (do 90 seconds if you feel too winded at 60 seconds)
Tempo: 4 second negative (which is the way down), 2 second hold
at the bottom, 2 seconds up, then go back down.

4 sets of 10 reps lunges (one leg at a time)
Rest: 60 seconds
Tempo: 4 second negative (which is the way down), 2 second hold
at the bottom, 2 seconds up, then go back down.

There are many training splits that you can choose from in order to train your legs:

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

Try this leg / glute routine out and let me know what you think! If you have found this knowledge useful you may want to check out the MI-40 program, which is jam packed with muscle building information. And if you choose to get it, I will also give you my Body Re-Engineering program (with over 21 weeks worth of workouts) for FR E E. For details and review of the MI-40 program click here.

Because the calves are a stubborn muscle for many of us, I called up my good friend IFBB Pro Ben Pakulski (who was NOT born with the best calves and yet BUILT THEM to become one of the best calves in bodybuilding history) to shed some light on the subject. See how Ben kicks my behind on this short but intense routine.

Natural Bodybuilding Calves Workout with Ben and Hugo

The routine is simple:

Here is the calves routine:
Bodyweight Calf Raises to failure
Donkey Calf Raises to failure

Keep going back and forth with no rest in between sets until you have done 2-4 sets of each exercise.

You can do this routine at home using a couple of dumbbells on each hand for resistance and a couple of 25lb plates placed next to each other as a platform to place the ball of the foot on in order to perform the exercise.

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

Try this routine out and let me know what you think! If you have found this knowledge useful you may want to check out Ben’s MI-40 program, which is jam packed with muscle building information. And if you choose to get it, I will also give you my Body Re-Engineering program for FR E E. For details and review of the MI-40 program click here.

Alot of people have asked me for some good natural bodybuilding breakfast ideas. As a result, here they are:

My breakfast typically consists of 50 grams of carbs, 45-50 grams of protein, & 7 grams of good fats. Now, if you are a woman you can still use these! Simply cut the serving sizes in half.

Breakfast #1:

Quaker oats (1 cup) with
1 cup of egg whites with 2 full eggs

OR

1/2 cup of egg whites with 1 scoop of ProV60

 

Breakfast #2:

7 plain rice cakes with
1-1/2 scoops of ProV60

OR

1 cup of egg whites with 2 full eggs

OR

1/2 cup of egg whites with 1 scoop of ProV60
15 almonds

 

Breakfast #3
Grits (1/2 cup) with
1-1/2 scoops of ProV60

OR

1 cup of egg whites with 2 full eggs

OR

1/2 cup of egg whites with 1 scoop of ProV60
15 almonds

Notes:

  • When gaining muscle exclusively you may add strawberries and/or raspberries to your breakfast.
  • When losing fat, I may add the fruits only on my high carb days.

Today I want to share with you a 15 Min Killer Giant Set Pull-Up Back Workout that you can do at the gym or in a well equipped home gym. This is a fast paced and short routine that will set your back muscles on fire!

The routine is simple. Here is the routine:

15-Minute Killer Giant Set Pull-up Workout for Gaining Muscle Mass in the Back

Giant Set:

Wide Grip Pull-ups 1-3 sets of 8-10 reps (no rest)
Close Reverse Grip Pull-ups 1-3 sets of 6-8 reps (no rest)
Neutral Grip Pull-up (Close Grip) 1-3 sets of 6-8 reps (no rest)
Neutral Grip Pull-up (Wider Grip) 1-3 sets of 4-6 (no rest)
One Arm Cable Rows with a Twist (High Pulley) 1-3 sets 10-12 (60-90 sec rest)

For more information on different training splits please take a look below:

Notice how I do a 4 second negative on my movements. The reason for this is because I want to keep maximum muscle tension (as I have learned from my buddy and IFBB Pro Ben Pakulski while using his MI-40 system).

So check out the workout video below, try it out and let me know how it works for you!

15-Minute Killer Giant Set Pull-up Workout for Gaining Muscle Mass in the Back

By the way, if you have found this knowledge useful you may want to check out Ben’s MI-40 program, which is jam packed with muscle building information. And if you choose to get it, I will also give you my Body Re-Engineering program for FR E E. For details and of the MI-40 program click here. I wish that back when I got started I would have just spent $47 and gotten over $1300 in terms of value! (Not even counting all of the other gifts I am throwing in ($339.99) plus the $500 call from Ben).

So TAKE ACTION NOW and GET BIG! We give you the plan; all you have to do now is put your determination and effort in. There is no excuse for failure.

TAKE ACTION ==> I Am Ready To Get Big and Use The Power of MI-40 and BRE to Get HUGE!

How Many Sets to Do?
Up to you. If you want to keep your workout to be super short you can do 1-2 sets per exercise. If you can afford more time, then do 3 sets and the routine will take you around 15 minutes.

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

Try this out and let me know what you think!

Today I want to share with you a natural bodybuilding question that I have been getting lately. The question is: Do fish oils cause prostate cancer?

Do Fish Oils Cause Prostate Cancer?

Is there really a correlation between fish oils and prostate cancer? Some study claims so. However, the key thing to understand is that this is an epidimeological study. This is a correlational stufy…it looks at things that people eat and gathers a whole bunch of data and tries to make a correlation. So this is not a biological study that took a whole bunch of prostate cells and studied the effects of fish oil supplementation.

While I am not stating that this study is invalid, I just want to make it clear that the results are based on statistical data gathering as opposed to a biological in vitro or in vivo study.

Based on the fact that there is a huge amount of evidence pointing to the safety and efficacy of fish oils, we have to be careful with making a decision to drop the fish oils out from our diet. Especially considering the fact that there is tons of scientific evidence pointing to the positive effects of fish oils in regards to insulin sensitivity, brain function, joint function, fat burning, hormonal production, etc.

Also keep in mind that every single food you consume (and supplement) probably has a study out there that may link it to some sort of disease. Heck, you can even link breathing air to cancer but I don’t think any of us will stop to breathe any time soon. Thus, always weigh out the various studies and the benefit that a food or supplement will offer you. If the positive outweighs the negatives keep it in your diet. When it comes to fish oils I certainly feel that the benefits completely outweigh the results of this one statistical correlational study.

Take care and train hard!

Today I want to share with you a 15-Minute Triceps Workout that you can do at the gym. This is a fast paced and short routine that will set your triceps muscles on fire!

The routine is simple: 1 triset of 2-3 sets each (I did 3 sets). If you just do 2 sets, the routine will take you around 10 minutes to finish. Here is the routine:

15-Minute Triceps Workout for Gaining Muscle Mass

Triset:

Exercise #1
Triceps Pushdowns with straight bar
(stand away from pulley)
Choose a weight that allows for 10-12 reps
Hit Failure then get closer to the pulley and go to failure again.

Exercise #2
Triceps Pushdowns with a rope
(stand away from pulley)
Choose a weight that allows for 8-10 reps
Hit Failure then get closer to the pulley and go to failure again.

Exercise #3
Triceps Dips (Use parallel bars or bench)
Choose a weight that allows for 8-10 reps
Hit Failure then take off the weight and go to failure again.

Notice how I do a 4 second negative on my movements. The reason for this is because I want to keep maximum muscle tension (as I have learned from my buddy and IFBB Pro Ben Pakulski while using his MI-40 system).

So check out the workout video below, try it out and let me know how it works for you!

15 Minute Chest Workout (Short and Intense) for Gaining Muscle Mass

By the way, if you have found this knowledge useful you may want to check out Ben’s MI-40 program, which is jam packed with muscle building information. And if you choose to get it, I will also give you my Body Re-Engineering program for FR E E. For details and of the MI-40 program click here. I wish that back when I got started I would have just spent $47 and gotten over $1300 in terms of value! (Not even counting all of the other gifts I am throwing in ($339.99) plus the $500 call from Ben).

So TAKE ACTION NOW and GET BIG! We give you the plan; all you have to do now is put your determination and effort in. There is no excuse for failure.

TAKE ACTION ==> I Am Ready To Get Big and Use The Power of MI-40 and BRE to Get HUGE!

How Many Sets to Do?
Up to you. If you want to keep your workout short (10 minutes), you can do 2 sets per exercise. If you can afford more time, then do 3 sets and the routine will take you around 15 minutes.

Triceps Workout Notes:

1) Train the triceps twice a week.

2) You can do triceps conjunction with your chest and shoulders, or your chest and biceps, or your shoulders and 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

Try this out and let me know what you think!

.

Today I want to share with you a 15-Minute Chest Workout that you can do at the gym (or at home as long as you have an adjustable bench and are willing to make some exercise substitutions. This is a fast paced and short routine that will set your chest muscles on fire!

The routine is simple: 2 supersets of 2-3 sets each (I did 3 sets). Here is the routine:

15-Minute Chest Workout for Gaining Muscle Mass

Superset #1: Cable Crossovers (3 sets of 10-12 reps) & Flat Dumbbell Bench Press (3 sets of 8-10 reps). Rest 1 min after the bench press.

Superset #2: Incline Bench Press (3 sets of 6-8 reps) & Chest Dips (3 sets of 8-12 reps). Rest 1 min after the dips.

Home Training Version:

Superset #1: Flat Flyes (3 sets of 10-12 reps) & Flat Dumbbell Bench Press (3 sets of 8-10 reps). Rest 1 min after the bench press.

Superset #2: Incline Dumbbell Bench Press (3 sets of 6-8 reps) & Push-ups (3 sets of 8-12 reps). Rest 1 min after the push-ups.

Notice how I do a 4 second negative on my movements. The reason for this is because I want to keep maximum muscle tension (as I have learned from my buddy and IFBB Pro Ben Pakulski while using his MI-40 system).

So check out the workout video below, try it out and let me know how it works for you!

15 Minute Chest Workout (Short and Intense) for Gaining Muscle Mass

By the way, if you have found this knowledge useful you may want to check out Ben’s MI-40 program, which is jam packed with muscle building information. And if you choose to get it, I will also give you my Body Re-Engineering program for FR E E. For details and of the MI-40 program click here. I wish that back when I got started I would have just spent $47 and gotten over $1300 in terms of value! (Not even counting all of the other gifts I am throwing in ($339.99) plus the $500 call from Ben).

So TAKE ACTION NOW and GET BIG! We give you the plan; all you have to do now is put your determination and effort in. There is no excuse for failure.

TAKE ACTION ==> I Am Ready To Get Big and Use The Power of MI-40 and BRE to Get HUGE!

How Many Sets to Do?
Up to you. If you want to keep your workout short (10 minutes), you can do 2 sets per exercise of anywhere from 8-15 reps. If you can afford more time, then do 3 sets and the routine will take you around 15 minutes.

Chest Workout Notes:

1) Train the chest twice a week.

2) You can do chest conjunction with your shoulders and triceps, or your back, or your biceps and 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

Try this out and let me know what you think!

.

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