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Our main focus is learning how to generate extra income, but today we want to focus on getting the body we want. It is called beach body or summer body by many, but do you want to look good on summer time only or all year round? Where I come from, the island of Puerto Rico, we don’t have seasons really. Its summer all year round. So, we want to look good everywhere we go.
hard to get there. The hard part is maintaining. On that note, you will learn
or recap exercises that can get you there. Then you will learn about natural
supplements and the trainings I do that can help you maintain. And of course,
you will be able to use the links with discounts.
need to understand what we are trying to do when we say we want to bulk up. The
bulk is a period of time where your primary goals are to build muscle, increase
your body weight, and strength via a surplus of calories intake with your diet.
Personally, I don’t do diets. Not because they don’t work, on the contrary they
do; but I just like to eat. I prefer to take the supplements that you will
learn about later on. With that said, if you do a diet, you will more than
likely see faster results.
Your skeletal muscles need the fuel from diets and supplements to grow. Ensure you see a professional and get a tailored nutrition diet. We can’t give you one here because we are not professional nutritionists and each individual is different when it comes to eating habits. What might work for some, may not work for others.
get your diet, just follow the training and take the supplements that you will
learn about here. Training and eating in a smart manner is key to a successful
bulking phase. Let’s get started.
Part I: Shoulders
following list are the 10 best muscle building exercises for shoulders. Why
shoulders? On males, broad shoulders will give your body a shape of strength.
We all want to look strong. Some may think if you look strong, people will
hesitate to mess with you.
This list is
based on two factors: EMG tests and exercise’s ability to accommodate load.
There is no need to do them in this same order. Just make sure they are part of
your training. I suggest 3 sets but the amount of reps and the weight is
completely up to you and what you are trying to get. Keep in mind, lighter
weight and more reps, equals more definition. Heavier weight and less reps,
equals more strength and size.
* With the
barbell at your upper chest, slightly bend your knees and explode upward on the
balls of your feet while pressing the bar overhead.
involves your lower body, core, delts, triceps and upper pecs.
* Don’t do
it every workout since this variation uses so many muscle groups. Ensure you
warm up well then proceed to perform it first in your workout. It’s a great
choice for increasing strength and power.
movements don’t just work the “back”. They also involve the rear
* This would
be a good exercise if you pair back and shoulders on the same training day.
* Use a wide
grip on the machine before you try adding single joint movements.
Overhead Barbell Press
not only makes it hard to use momentum, it also creates a nice base from which
to push the weight.
recruits a greater degree of triceps than dumbbells can.
* As you
lower the barbell to the front, you upper arms no longer move directly out to
your sides. This indicates that the anterior delts are now picking up some of
challenging weights and a seat back for support on heavy sets.
position is dumbbells in front of your shoulders with palms facing you.
* Press the
weights overhead while simultaneously rotating your wrists, at the top position
your palms should be facing forward.
* As you
lower the weights, rotate your wrists in the opposite direction.
* This is a
great single joint movement for mid delts.
* Ensure you
lead with your elbows.
* Don’t rest
at the bottom. It is better to stop the downward arc when your arms are about
30 degrees out to the sides.
* It works
great if you are doing down the rack training, which means quickly exchange
your dumbbells for lighter ones (about 5 pounds) each time you reach muscle
emphasizes the anterior head of your deltoids.
* Can be
done with barbell or cables too. We like dumbbells better.
* Each side
will work independently, which helps you spot strength imbalances and correct
* You might
not do this one too often since individuals tend to overdo chest training, more
than likely your front delts may be already well developed.
* It can be
done with either barbell or dumbbell
* Since it
is not seated, it allows for a bit of momentum as well as the increased muscle
activation when you compare it to the seated version.
* Keep the
bar just off your upper chest, press straight overhead, stop just short of
locking out your arms.
slight bend in your knees to absorb changes in your centre of gravity. It also
relieves some stress on your lower back.
neutral hip position.
* Don’t tip
your hips forward or stick your butt out (back). You can do damage to your
tend to work better since it demands a greater degree of EMG activation. The
expense will be the amount of weight lifted.
Overhead Dumbbell Press
* As the
other exercises, switching out the barbell for dumbbells, works each side
independently. It makes the move more challenging and requires more input from
stabilizer muscles. It means that it helps with your stability and your core.
* It also helps
with the range of motion since it is a bit longer as you press the weights
There is no need to hit or allow the dumbbells to touch at the top.
* The seated
position removes you lower body from the lift. The mid delts are heavily engaged,
with far less stress on the anterior delts. In contrast when a barbell is in
front of your head.
* It targets
the middle delts.
* There are
different variations, you can use EZ bar, barbell, cables or even using the
Smith machine has its advantages. None is better than the other.
* Keep in
mind that a closer grip increases range of motion, while a wider grip has a
significant greater delt activation, minimizing the bicep’s role in the
Rear Deltoid Fly
* This one
you might want to use it frequently since rear delts are so often under trained
compared to front and middle delts.
* Go for a
neutral grip, not palms down, in order to maximally activate the muscle. Don’t
sling the weights up with poor control. Don’t cheat and don’t hurt yourself.
Part II: Supplements
I get my supplements from Crazybulk.com. You can get 25% off, Just enter my name Joey Ortiz at check out and they will give you your reward. You can transform your body in as little as 30 days. Work like steroids but they are natural and legal (clean).
If you never
heard of crazybulk, they are the top provider of performance and bodybuilding
supplements. Their primary focus is to improve strength, athletic performance,
muscle building and muscle retention during the cutting and bulking stages.
Their products are so good that they work like illegal steroids, but don’t get
scared. They have been designed to re-create the benefits of them but without
the harmful side effects and NO needles! The following bulking products are
100% safe and natural.
supplements discussed are best consumed in combinations, as this strategy will
increase your success rate during the bulking phase. I will begin with the
combination I take, which are Decaduro (D-Ka) and Dianabol (D-Bal). Then will
proceed to name other products that might be of interest to you.
It has the
perfect anabolic formula to help you gain strength and muscle mass. It is the
safe alternative to Deca-Durobolin (illegal steroid). It can be used as a
bulking or cutting agent.
explosive power and strength
muscle gains and aids rapid recovery
* Helps to
relieve joint and tendon pain
preserve lean muscle while decreasing body fat
increases nitrogen retention and protein synthesis which are the building
blocks for building muscle. Resists water retention. Has a positive impact on
collagen tissue production which is located in tendons and ligaments at all
major joints within the body. In other words, reduces joint pain.
tablet, 3 times a day with meals. Every day for 4 to 8 weeks cycles. Ensure to
take 1 tablet 30-45 minutes before you begin your workout.
2. Dianabol (D-Bal)
This is a
powerful strength and muscle supplement that simulates the effects of
‘Dianabol’ which is undoubtedly the most popular anabolic banned steroid on the
nitrogen retention in the muscle tissue. This equates to a boost in muscle
growth, power and strength.
results in terms of muscle growth, power and strength
* It is
especially good for hard gainers
benefit is that it creates a highly active anabolic environment which enables
the muscle tissue to retain more nitrogen. The higher amount of nitrogen within
the body, the cells are then able to build more muscle tissue via an increase
in protein synthesis. It also decreases muscle fatigue and boosts your recovery
days, take 3 capsules with water approximately 45 minutes after your workout.
non-workout days, take 1 capsule with every meal.
Is the safe
alternative to the steroid with the same name ‘Winsol’ and it is a vital supplement
to be used during the cutting phase. Helps muscle retention, sculpting the
perfect beach body, stripping the fat and increasing your metabolism. It is
fantastic supplement for improving your abs visibility because it helps to
blitz away stubborn body fat and reduces water retention.
your muscular endurance and strength
* Helps with
muscle definition and shaping
* Helps with
muscle tissue while stripping body fat
every day to keep your energy and strength level on point throughout your
Testo-max, Clenbutrol, Trenorol and many others. I will not go into details
here because it will turn into a book. Go to Crazybulk.com for more details.
Part III: Detox
Detox is a very important part. You want to clean your body before you begin any cycle of training. Your best choice is The Red Tea Detox. It is designed to last 14 days, which is the perfect length in duration to detox your body. You can expect to lose up to 14 pounds on your first cycle.
compare to all other detox available (only $17 with my link)
* Good taste
Results may vary by person. Get yours!
Part IV: Training
When it comes to training, we don’t always have time to go to the gym. But we can fix that with a little investment. And nothing better than be able to train from home or anywhere for that matter.
When it comes to muscles, nothing better than Tactical Muscle. This is a system originally made exclusively for the elite operators (soldiers) working around the world. But now, you can have the same results that soldiers have obtained for years. If you are serious about bulking up and getting in shape, get Tactical Muscle.
Another biggie, is getting those abs. You need to work out that core if you want to see any improvements. That is why I have Specforce Abs. This is the most scientifically researched and more complete core strength and stability program on the planet. I combine this program with a fat burner. This is what will get you shredded. The fat decimator. I got all my friends using it. If you want to show off those abs, this is a most have.
Obviously you want to look great. But, if you are like me, which is married. Then you want your significant other to look good too. It makes you both look compatible. My wife uses The 21 Day Flat Belly System. Is a rapid weight loss system that allows you to easily lose on average, 1 pound per day. Give her some inspiration and you will see the results…. in bed…. and other areas too.
Lastly, earn money while you train outside. You can walk or you can run. Just make sure that you download Sweatcoin app to your phone before you go out. The app will count your steps and pay you as you train. Make your steps count!
will be back with more info. Hope it helps! Leave your comment below.
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depend on you and not what others do.
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