Ultimate PUMP Workout – Chest and Back

You don’t want just any pump!  You want the ultimate pump.  You want to look so big that you can finally go to brosciencelife‘s website and buy a “Don’t Spot Me.  Watch Me” t-shirt.  You want to look huge in one of them shirts, so you don’t want to just wear the shirt.  You want to rock that shirt, and look jacked in that shirt.  You have only two options:

A) Don’t buy the shirt, or buy it and look small.

B) Lift some heavy weights and build some alpha-type muscles that you will need to show some good size in that shirt!

Here is a chest and back workout that will not only make you feel great!  It will also tear down your muscles and make them ready for growth in just the way you are wanting them to.  Here is what you can do:

Chest:

3 sets of incline at 60% for 10 warm-up reps, 70% for 5 reps, and 80% for 5 reps.

3 sets of decline at 60% for 10 warm-up reps, 70% for 5 reps, and 80% for 5 reps.

3 sets of dumbbell incline at 60% for 10 warm-up reps, 70% for 5 reps, and 80% for 5 reps.

3 sets of flies at 60% for AGAIN 10 warm-up reps, 70% for 5 reps, and 80% for 5 reps.

2 sets of weighted pushups at 50% for 10 reps, and then at 80% for 5 reps.

Back:

If you’re doing a front and back split like me, then you may mix these around with your chest workouts if you wish.  I do my dead lifts right after I finish my inclines and declines so that I can get done with the rack as soon as possible, and get out of other peoples’ way.

2 sets of dead lifts at ten warm-up reps of 135 lbs, and your second set at whatever you can do for 5 to 8 reps.

3 sets of shoulder press at 60% for 10 warm-up reps, 70% for 5 reps, and 80% for 5 reps.

2 sets of shrugs at 60% for ten reps, and then 90% for 5 reps.

3 sets of lat pull-downs at 60% for ten reps, 70% for 5 reps, and 80% for 5 reps.

Lastly, I like to do wall stands as it seems to be pretty hard for me to do and I wouldn’t mind building enough upper body strength to do push ups without my legs or to walk on my hands!

I sincerely hope that you found this list helpful and that you can use some of the workouts I mentioned in your own chest and back days.  Better yet, I hope you try my workout.  Thanks for reading and please subscribe to Maxed Out Muscles.

The Liebster Award! (and MORE!)

As the title suggests, I was nominated for the Liebster Award! That’s really exciting for me and I am extremely grateful of BOTH people who nominated be; those great WordPress bloggers are A Little Corner Of Me and MyMemoirs. Both of their blogs are excellent and I’d highly recommend you check them out if you’re looking for a good read!

The Liebster Awards

These awards only have a few rules: 

  1. Thank the blogger who nominated you with a link back to his/her blog
  2. Answer the questions asked by the nominator
  3. Nominate bloggers with under 500 followers
  4. Create 10 questions for the nominees to answer.

I have a lot of questions to answer, since I was nominated by two bloggers….so here goes! 😉

  1. Why are you blogging? I began blogging because of my love of fitness and the personal transformation I went through by dealing with a stressful life due to Crohn’s Disease. I discovered what worked for me, and it is my dream to reach out to millions of people who need help with nutrition and exercise.
  2. For those who haven’t encountered your website before, how would you summarise your website in a sentence or two? Need some advice on diet and nutrition, or do you want to get involved in a community with like-minded people with fitness goals? Then MaxedoutMuscles is the site for you.
  3. What you would say is the most important aspect of life and why? If you cannot think of just one, give a few 🙂 There are definitely many. A few examples would be faith, love, sincerity, and passion. I’d prefer not to get more detailed because really those words have a lot of meaning.
  4. For what you currently blog about, are you planning on blogging about other stuff as well? If so, what? I’ve been blogging about fitness and sometimes I go a little off track. If I decide to make another portion of my blog, I think it would be on current events. I always loved The Daily Show and would like to look at news stories in a satirical fashion.
  5. What would you say is your favourite cuisine? I don’t eat cuisine, unless Lean Cuisine counts 😉
  6. How would you describe your time at school? Did you enjoy it? What were your favourite subjects? If you are at school, then change the tense to present =P hehe I liked some things about school! I was somewhat popular but I don’t like that people are only around each other there because they basically have to be. When I go back to school, I’ll be studying nutrition so I know I’ll meet like minded people who, with which,  will mutually enjoy each other’s company.
  7. What, in your opinion, is the best blog post you’ve made? If you cannot think of one, give a few 🙂 Honestly, it’s always the newest one. I try to come up with good ideas and be interactive with you guys. Right now, this is my favorite post because of all the work I put into it.
  8. Is there something about you that not many people know about? It can be a very simple thing. Like for example, for me, i am very good at knocking into people when i’m walking on the streets xD very embarrassing ;P I’m mostly an open book. I don’t think there is much about me that is ever a secret.
  9. What is your Myer Briggs Type Indicator? If you don’t know what that is, take the test here! It said I’m the “Campaigner” or ENFP-A!
  10.  What do you like doing in your free time? Ok, DON’T say blogging xD, i know it’s tempting to say that =P Working out and reading books on nutrition and anatomy.

The questions above were from “MyMemoirs”. Now for the questions from “A Little Corner of Me.”

  1. Who is your least favourite book character? Probably Huckleberry Finn. I just found those books kind of boring and he wasn’t as witty as Tom Sawyer.
  2. What is your tip for staying motivated? Make sure that what you are working on is something you are passionate about! If you are passionate about it, it will be easier to be motivated.
  3. What recently surprised you? I started getting over a thousand views a day on this site! That was crazy. It’s dipped back down but still pretty good.
  4. If you could change one thing, what would it be? I guess a little extra money to start off wouldn’t hurt, but really I don’t think I’d change anything.
  5. Are you always hot or cold? I change all the time. I’m not usually comfortable though!
  6. Is there a food you loathe? I cannot stand olives!
  7. Dog or cat person? Definitely a dog person.
  8. Favourite film quote? “Life’s not about how hard you can hit. It’s about how hard you can get hit and keep moving forward,” -Sylvester Stallone, Rocky 6
  9. Where do you want to be in five years? In Florida, on the beach.
  10. Can you remember a memory from when you were 10? My grandfather passed away when I was ten, but that’s sad. I also remember looking at a girl I liked back then from my front porch, but I was too shy to say anything.

Here is who I am nominating, and it is much deserved for them:

Pixie Annie!

Spartan Daddy!

DK1Way!
Athlete On Steroids!
TLizzy!

I deeply apologized if I missed anyone on this list because there are honestly a lot of you who deserve an award for amazing content! 

Also!!! Here is this week’s video! It ties in with this post so I hope you watch it. 

      Edit:

      I forgot to add ten questions so here they are, for all of the people I nominated.

      1. How long have you been blogging?
      2. Do you enjoy blogging?
      3. Why do you blog?
      4. What is your favorite food?
      5. What is your favorite subject to talk about?
      6. Do you lift?
      7. Cardio?
      8. Nutrition?
      9. Are you having a good day?
      10. What would make today better?

      How Do You Split Your Workouts?

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      Working out doesn’t have to be tricky or complicated, but that’s not saying it can’t be! So, today, I wanted to make a post with a slightly different style. Today’s post is a question. I’m going out on a limb here hoping for a response but here is my question: How do you split your workouts? Also, what is your reasoning behind this?

      This applies to all of you, even those of you who mostly stick to cardio or yoga. Do you have days where you work out at a harder intensity? Do you have arm days?

      I’ll go first. I typically work legs on Sundays, I do chest and back on Mondays, and arms on Tuesdays. I repeat this on Wednesday through Friday, and take Saturdays off. So it’s like this:

      Sunday: Legs

      Monday: Chest and Back

      Tuesday: Arms(bicep, tricep, forearms)

      Wednesday: Legs

      Thursday: Chest and Back

      Friday: Arms again

      Saturday: Rest

      I throw cardio in at the end of all of my workouts, so I don’t really cycle my cardio in any way. There was my plan, thanks for reading! What do you do?

      Make Sure You Do Some Cardio

      exercise-at-home-1416410

      To all of you serious weight lifters and dieters out there, it may be a great idea to add in some cardio! Just remember that cardio is important.

      Cardio is just as important as the weight lifting and the dieting.  Maybe you are wanting to be strong to the point that you started weight lifting, but endurance built from cardio will help you increase repetitions and sets during your workouts.  For the dieters, cardio is important because:  If you fail at your diet on any particular day, you can simply amp up the cardio and burn off those extra calories.

      Take a look at any distance runner and conditioned athlete.  Just take a look at any of them.  They had to do a lot of cardio to get to where they’re at.  They had do a lot of conditioning and it may have taken a lot of running or swimming.

      Also, as far as the running or swimming goes, you can choose to do whatever cardiovascular exercise you want.  I would just recommend that you do cardio three to five times a week.  It can be running, or swimming, or even walking.  There are a lot of different cardiovascular exercises.

      Remember, the cardio is good for your overall cardiovascular health.  This means that in the ‘long run’ it’s good for your entire health.  By doing cardio, your blood flow will be better which in turn is better for your major organs.  It will help you lose weight, and you’ll be a well-balanced athlete.

      Thanks for reading and please subscribe!

      Nice and Slow, That’s The Best Way To Do It!

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      When you’re lifting weights there is one thing that is really important. That is going through your lift slowly to keep tension on all the muscles involved in that specific lift.

      I shared a post not too long ago from a great up and coming blog and the post was titled Time Under Tension Lifts. In this post, by WordPress user LifeIsFit, the point was driven quite clearly that by not locking out you are essentially putting more stress on the muscles.

      We all know that more stress on the muscles and less stress on the joints is a good thing, which leads me to add a new point today.

      As much as time under tension lifting is already beneficial, it’s also beneficial to lift slow due to the fact that you are putting extra stress on the muscles. This also helps you learn what muscles your lift is targeting, and will help you achieve that “mind-body connection”.

      The more you know about how a certain lift is affecting your body, and the more you know your body, you will see better results. Therefore, get to squatting or bench pressing and rep it out NICE and sloooow.

      I hope that this post was informative. Have a great day and please subscribe.

      What I Learned From Seniors At The Gym

      There’s a lot of old guys at the gym and I honestly respect the hell out of them for still making the effort to come up to the gym and have their personal fitness as their hobby. Furthermore, they all actually seem to know what they’re doing. I personally believe in respecting my elders, as I was raised by my great-grandparents, and I feel that this has helped me learn a lot. Mainly so, because I will ask them questions and listen to their answers.

      A lot of these older guys at the gym lived healthy lifestyles and I learned a lot about them and fitness that I did not know before. Here is what I learned:

      1. I am far from knowing it all. How humbling it is to talk to someone who has spent their whole life working out! You think you’re doing a great job by being consistent for four months and studying as much as you can, but these guys have a lifetime of knowledge and training under their belt.
      2. Everyone deserves respect until they prove they don’t, and everyone should be heard out. If I didn’t have this respect for people I wouldn’t learn a thing. Would I ever see the need to read books, articles, and would I ever ask questions? Probably not.
      3. I learned about their specific journeys and lives. I talked to these guys and they had a lot to share. A couple of them used to be personal trainers and it was great to hear their perspective on weight lifting and what they had learned about training and exercise.
      4. I learned of some useful exercises and techniques. Sure, I knew about lunges and the smith machine. However, before talking to a guy at the gym who was 55 and still had stronger legs than me, I wasn’t incorporating these into my workouts. Now, I do lunges and despite some of the bad rep towards the smith machine, I do use it to correct some of my squat form. The things I have learned from him have made me a lot stronger in my squat and I’m thankful I listened to an old man’s advice.

      The things people will tell you should always be taken with a grain of salt, as not everyone is the best coach or has the best advice. However, having respectful and being open minded can do wonders for your relationships with other people and your own personal development.

      To conclude this post, I have a challenge for you. The challenge is this: Find someone at the gym that you admire and you think knows a lot about weight lifting or whatever your fitness endeavor may be, and also find someone who you think may not know a whole lot about that. Strike up a conversation with both of those people at some point. Have an open mind and be respectful, and see what you get from the experience. 

      If anything, you may at least make a new friend.

      Good Exercises For Arm Day

      It’s arm day for me. A lot of people love working their arms and chest so much they don’t usually work anything else. I personally like to work all my different muscle groups throughout the week, but if you love doing arms here’s a routine for you.

      1. Preacher curls – Do 3 sets of preacher curls with a 25 lb barbell and whatever additional weight you want. Do repititions of 8, 6, 4 on strength days and 12, 10, 8 for hypertrophy.
      2. Overhead barbell tricep extension – this is really useful to superset with your preacher curls. Do the same sets and reps as you curl.
      3. Hammer curls – you do these by sitting down and holding the Dumbbells to your sides. Keep the Dumbbells parallel to your sides and curl without twisting your wrist. Do the same reps as above workouts or mix it up to how you see fit.
      4. Tricep extension – put your knee on the bench and lean over to where your hand is on the bench also. With one hand grasping a dumbbell extend your arm until fully extended. If you are doing this right, you should feel it in your tricep. Do both arms and do the same sets and reps as the hammer curls, so this is basically another superset.
      5. Cable work – Adjust the cables to do both bicep curls and tricep curls. Adjust your position and the cable to work different parts of the tricep and bicep. Do at least 3 sets for bicep and tricep. If you work different parts of the bicep and tricep you may be able to get 9 sets of each.

      If you need more information on how to do some of the exercises I can only recommend you look on YouTube at the moment. I will be uploading videos sometime soon though, so I will be able to give you training tutorials and information. Thanks for reading. Have a great arm day!

      Don’t Waste Time and Energy Being Negative

      Maybe you have dreams and goals, and you have something you want to work really hard on and succeed at. Maybe there’s also something that is really bothering you.

      Truth is, everyone has their own trials and tribulations and you’re definitely going to have your share of them. How you handle your problems is what is going to make a noticeable difference in your life when you try to focus on doing other things.

      Think about this scenario:  You have a goal to write a page in a book or journal every night for your own benefit, or maybe you are hoping you can make some money doing it. However, during this time you have to work and you have people at work that are just really overbearing and they annoy you every day. Outside of work, you’re dealing with friends that are critical of you and a rocky relationship. All of these things are stressing you out and making you feel like you can’t think of anything else at times. 

      Turn the page, and you have writers block. All of a sudden, because of things that are outside your control, you are having a road block that is keeping you from writing a page every night in your book. Worst of all, the stress was caused by the attitude of other people and you have no control over them and their actions.

      Which leads you to ask, how can you break this cycle of negativity where someone else or something outside of you happens and it wrecks you’re mood causing you to not get things done? In return, you may even feel bad for not getting something done. Which leads to one simple solution out of many positive ways to deal this:

      Decide that it’s not your fault, and that your long term goals and dreams are more important than temporary negative emotions caused by things out of your control. Love yourself, remember that you have value and that your dreams are important, and don’t let anything negative have a hold on you. 

      I hope this post helped you and was relatable. Thanks for reading.

      Injuries and Imbalances

      If you’ve been dealing with a workout injury or imbalance I have three suggestions. First, I want to say that if you are having severe pain that you should seek medical attention. If you are simply aware that a workout is causing unnecessary stress on some joints or tendons, then this is a post worth reading.

      Here are three things you should do to prevent injuries:

      1. Stretch – stretching is good because during heavy lifts your body will become tense and it is not great to put all of that stress on your body without doing some stretches after and during the workout. A good stretch can alleviate pain in places such as the rotator cuff.
      2. Eat well – this may seem odd but take certain vitamins and oils for example: fish oil has been stated to alleviate joint pain.
      3. Do a warm-up – Warming up on the treadmill for five to ten minutes before a workout is good routine and may keep you from pulling things or having cramps.

      If you enjoyed the information in this blog I am happy. I hope to keep you very informed, and now every Sunday I’ll begin to share entertaining or educational videos at the end of my posts. 

      This Sunday I am choosing a funny video made by BroScienceLife. I’m leaving the link below and you can click on it to watch Dom Mazzetti explain How to Fix Injuries and Imbalances.

      How To Fix Injuries and Imbalances – BroScienceLife

      Hobbies Vs. Work! Killing Two Birds With One Stone

      PETA, please do not send me hate mail for today’s post! It was the only idiom I could think of at the moment.

      That being said, when choosing between taking the beaten path and working a nine to five job and deciding to start your own endeavor doing something you love, why can’t you do both?

      If you can’t do what you love because there’s not a large market for it, perhaps you could continue doing it for yourself but still share it on the internet via social media sites. I say this, because if you love it so much then it may truly show and be like a piece of art for people to look at and be inspired.

      I know a man who has worked at IGA his entire life but he still does some carpentry on the side because that’s what he truly loves doing. He never made it a full time job because he didn’t want to lose the fun in it.

      I don’t believe that everyone will lose their passion for something by going into it full time, but that’s how he feels so he is doing the nine to five job and his passion, so more power to the guy. He seems incredibly happy doing what he is doing and every time I ask him how are you he says, “Just wonderful. I thank the Lord for every day.”

      In hindsight, I look at how he deals with things and how I deal with things and I see that we’re different. I see that I am wanting to make my hobby/passion my career, and he didn’t. However, either way I can see that it produces a lot of happiness and joy that most people just don’t seem to have.

      If you can make your passion your job, then great! You are doing better than most of the world in regards to that. In any case, I hope you continue to cultivate skills related to something your passionate about. The joy and feeling of achievement you gain from diligently working on something you love can truly enhance your life in a beautiful way.

      Thanks for reading.