Target Training

Target Training your Body

The principle of target training is to key in on a particular body parts, or areas an develop, shape, and tone them. However before you begin you should be on a regular training program, such as a six weeks training program that your already doing. Target training should not replace your regular bodybuilding program, but should be a supplement to your full body workout routine, on the days you train or on the the days you take off, keep in mind you have to do some kind of aerobic warm-up first. In theory, to focus in on an area, you will need to double up the amount of training on that area.

There are two types of exercise for target training, 1: being developing exercises, and 2: shaping exercises. In larger areas such as the glutes and thighs, the exercises for these two areas tend to be more specific. For smaller areas such as the arms and calves, building and shaping depend a lot on the technique of the exercise, so it is important that you have the basic knowledge of bodybuilding.

As a rule of thumb most training exercises are done in sets of 3-4, with 8-12 reps per set, using as much weight as you can handle to really force out the last rep. In target training an area, increase your sets of an exercise to 5 or 6, and if possible squeeze out 10-15 reps per set. Rest as long as you need between sets to enable you to do this. Again, depending on your training schedule and level of fitness, you may want to do half the sets on your regular training day and the other half on your day off. Or you may want to them all on your regular training day, and a full set again on your day off. Let your body tell you what is going on.

Here are some tips for target training:

* When looking at your body, concentrate on the most noticeable body parts. For women, generally the shoulders, glutes, and calves are the most pronounced and really contribute to the overall appearance.

* If your short, keep in mind that overly developed legs may make you appear shorter. Instead, broad shoulders, with width in the upper back, will give the illusion of height.

* Amazingly, different breast shapes should be trained differently to get the right look. Women with sagging breasts would do better to focus on exercises such as the decline presses that work the lower pectoral muscles an help the breast tissue to stand up. Exercises that work the upper pectorals will fill out a weak upper chest, and enhance appearance. Women with small or high breast don't have to worry so much about this kind of focus. Any type of chest exercise will expand their chest size.

* As a rule two body parts that should be worked out every day are the glutes, and the calves. Claves are resistance to normal exercise and need to be shocked to grow. They also lose their pump fast so you should work them hard every workout. Glutes are tough to shape an tone cause we are always sitting on them there for we are always stretching the muscles back there making them flaccid. They are also a favorite hangout for fat deposits in women. Glutes need lots of hard work, yet it seems its never enough. Work them in various ways every day with exercises like squats and or peaking exercises like lunges and extensions.

Okay ladies now get out there and take the Moxxie Sports challenge, and put the moxxie back in your relationship.

Chest training workout

Chest workout training

Training the chest this will make or break a physique, we can all take a look at the most powerful chest ever created back in the 70's, yes that's right the worlds best chest Arnold Schwarzenegger had a 58 inch girth, the upper and the lower peck on both sides showed tremendous striations and excellent muscle definition. Arnold Schwarzeneggerhad one of the most grueling chest training workouts a bodybuilder could ever imagine, working out to total exhaustion and be ready to do it all over again 48 hours later.

ARNOLD'S ALL-OUT CHEST-BACK WORKOUT


Bench presses * 1 30-45

Bench presses 5 20-6
Wide-grip behind-the-neck chins 5 15-8

Incline barbell presses 5 10-15
T-bar rows 5 10-15

Flat-bench dumbbell fly's 5 10-15
Wide-grip barbell rows 5 10-15
(performed standing on a block
for better range of motion)

Dips 5 15
Close-grip chins 5 12

Stiff-arm pullovers 5 15-20
Iso-tension contractions
(finishing exercise)

* Performed as a warm-up.

Pyramid sets, and with no rest between sets.

Its also important to note the form in which he used in most of his training, while using the dumbbell press training workout routine, he would bring the dumbbells across the nipple area of the chest as though he was squeezing out every ounce of sweat to get the most out of his training routine, and at end of his training routine as I've been telling you guys he would always "flex" his chest really hard to get it to pop out more.

I for one don't not waist my time on the flat bench press training, it is a waist of time in your training workout unless of course your a power lifter then by all means use the flat bench, now that being said resistance training for your chest is the best warm up, then hitting the chest with the dumbbells, also remember Arnold didn't have resistance training back then that he relied on, and when your training in your fly dumbbell press always remember to give your elbows a slight bend and also bring them out over your nipple area of your chest training workouts.

I would also add a incline dumbbell press training routine also in this workout routine, with your elbows bent as well.

Moxxie Sports is always taking your training and exercise to the next level.

How low can body fat go?

Body fat how low is yours?

Apolo Ohno of the US Winter Olympic Team speed skater has been quoted as saying hes in the best shape he has ever been in since recent Olympics, Ohno is now 65 kilograms of almost pure muscle: only 2.8 percent of his body consists of fat.

The average amount of body fat in the U.S. is 22 percent for men and 32 percent for women, on a healthier note most experts would say your body fat needs to be around 15 percent for men and 22 percent for women, well given the average of height, and weight of a woman is much shorter and weight much less than a man this percentage should be reversed, however that's what they say.

We all know fat plays an important roll in the building blocks of our amino acid or hormones with in our bodies, theirs no getting around it we all need fat and have fat in our system, the question is how low is to low?, while we as athletes need protein to maintain muscle mass, those proteins of which we consume in our training programs, only filter out 90 percent of the fat, weather it be whey protein, soy protein, or egg protein, I am speaking of the powder forms here.

It is said that you can achieve 2 percent of body fat at a safe level, however you achieve this that is way low by any standards, most body builders average about 6 percent to 8 percent of body fat, but we as athletes in the Olympics, or Body building, Weight lifting need every edge we can get over our competition.

Just How is body fat measured: one way is the Skin-fold measurement, or bioeletric impedance test which measures the amount of water in the body these test however are not very accurate, the DXA x-ray test which measures bone density imaging and computed tomography are among the most precise measuring within 2 percent accuracy, an MRI or even a CT scan can also measure your body fat.

Moxxie Sports how low is your body fat?

Isolating the Muscles!!

The definition of Isolate:
A state of separation between persons or groups, The act of isolating something; setting something apart from others, (psychiatry) a defense mechanism in which memory of an unacceptable act or impulse is separated from the emotion originally associated with it.

In training, bodybuilding, or just working out, I have described to you in recent post how to change up your work-out routines, to keep from reaching plateaus in your workout programs, also I've mentioned changing out your supplements from time to time so your bodies do not get used to the same supplements your taking, much like your workouts. Now I am going to teach you how to "isolate the muscles" in your body to get that head turning look, and remember its not about the amount of weight you move, but rather the form an technique in which you use to workout the muscle, this is the most important thing you have to remember a "sloppy work-out is a sloppy looking body"!

First of all I want you to be more in-tune with they way your muscles work, from a relaxed state your muscles are loose, to the contraction faze were as your muscles are fully contracted or as we say flexed. Try picking up a a dumbbell weight, holding your arm along the side of your body, with your arm raise the dumbbell upwards to your shoulder contracting the muscleor flexing the muscle.

Now once you have done the above pay close attention to how your muscles react, notice that at the last few seconds of the upward movement your muscle contracts and gets tighter, try it again at the upward contraction stage at this point I want you to hold the dumbbell for a count of 7 seconds, this we call the isolation of the muscle or flexing the muscle.

Okay, now that you know how to isolate a muscle, you can use this technique on any part of the body, the key is to hold it for 7 seconds an squeeze, also remember this means your doing 7 times the work of that one muscle, and you do not need to work-out for 2 or 3 hours, testosterone tends to decrease after 45 minutes of working out, that is why we tell you warm up first, to reach the full effect of what I have just told you about isolating the muscle, warm up the body first as you should before any weight routine workout program.

At Moxxie Sports we take our weight training serious!

Baseball Training

Check the speed of your pitcher


Baseball players training:

The season is almost upon us once again and players around the country are starting to get signed up. Gear up and start training! All positions can be improved with proper training and nutrition.

In recent years, muscle and baseball have come to make big news in the media. For better or for worse, many big names have come out with the alleged use of steroids, or other banned substances in major league baseball. More importantly, let's get to know how we can train, eat, and practice to make ourselves the best at baseball without the use of dangerous substances!

Lets get started!

The objective here is the hit muscles used in other exercises, very directly. We actually want to isolate the muscle, which is what we usually aim not to do. But in order to strengthen the muscles that we lift explosively with, hitting them directly for a few sets will accelerate growth and strength gains. We can also use some resistance bans here to help deeply isolate those muscles as well.

This workout should take you between 45 minutes and an hour. We just want to stimulate the unused muscles, and get a good pump.

Always remember to warm-up and stretch properly. In the past few months of my training, I have realized how great stretching is for your performance in the gym! Allow yourself to squat deeper, push further, and pump longer by allowing yourself a good 15 minutes to stretch your entire body, and warm all of your muscles with low weight.

If you are going to barbell bench press, take a few moments to warm-up your shoulders and triceps. Then, use a couple of light dumbbells and do a warm-up set of light flat presses. This will allow a great stretch in the muscles, and pump more blood into the muscle.

There are a lot of myths out there that say that stretching makes you weaker. This could not be further from the truth. Stretching will help you with your performance in the gym, and on the baseball field!

As we all know, there are 9 fielding positions in baseball. Although all of these positions play their own role in the game of baseball, all positions can benefit from strength and speed training.

We see a lot of "pitchers" these days looking very bulking and muscular. Now, I am not here to say whether this build is better or worse for a pitcher, but I would say that a pitcher among almost all other positions can benefit very much from explosive lifting techniques, to pitch a ball at the speed of light.

The "catcher" needs to have great focus and very quick reflexes. Here again, explosive lifting can benefit the catcher just as much as any other position.

All "basemen" can benefit from speed and strength training. A baseman has to be prepared to sprint anywhere he made need to go in a hurry to get the runner out. Explosive training will decrease reaction time and increase reflexes.

The same as basemen, the "shortstop" must be ready for short, quick bursts of energy. He must be prepared to sprint from one spot to another to achieve an out.

Also known as the "outfielders", we must be prepared to run wherever we may need to go to catch the ball. We must have coordination in order to run and keep our eye on the ball at the same time.

Explosive training helps with coordination and increases the habit of always remaining focused. Also, throwing a ball from far out in left field to first base does require a certain amount of strength. Through proper training, such acts of strength may be achieved.

Through all of these positions, we see a common strain. All positions require great coordination and quick reaction times. We want to see explosive, yet controlled movement in baseball players.

Moxxie Sports we love our baseball Americas favorte pass time.
Pitching machine

Batting practice always helps for more information just click the pictures