Somanabolic Muscle Maximizer

The Somanabolic Muscle Maximizer has become one of the most popular muscle-building programs, especially among skinny guys who want to bulk up fast. Most people simply refer to the program as the Muscle Maximizer but technically it has that word, "somanabolic," in front of it. So before I get into some of the details of this program, I want to examine what that word means.

"Soma" basically means body, or the entire body of an organism. "Somatotype" obviously means "type of body." It refers to the structure of someone, or their body type. "Anabolic" comes from the word "anabolism" which is the stage of metabolism where substances are turned into tissues. So when you put the two together you get the new word "somanabolic" which has to do with using certain foods to grow your body depending on your body type.

This is what sets The Muscle Maximizer apart from most muscle building programs. Kyle Leon knows that you have to take a person's body type into account when designing a nutrition program. Conventional wisdom states that there are only three main body types: ectomorph, endomorph, and mesomorph, but they forget about the combinations of those body types.

I'll get back to that in a minute. Something everyone has heard but often forget is the saying, "You are what you eat." It is more literal than you think. No, eating cow meat will not make you a cow. But your body will be made of the same molecules that the cow was made of. Think about that. That's why if you want to build muscles (which are meat) then you need to eat meat (which is full of protein), or you can take protein supplements. But you also need energy to work out, which means you'll need fat and carbs.

Unfortunately it's more complicated than that when you take body types into account. If you have a thick layer of fat (energy), then you need to find a way to utilize that energy. If you continue to consume fat and carbohydrates in addition to protein, you'll never get rid of that layer of fat and any muscles you build won't be visible. In fact, you'll just look fatter!

In conclusion: The best food for you to burn fat, build muscle and look amazing completely depends on your body type. With the Somanabolic Muscle Maximizer, you can input your information (height, weight, body type, schedule, favorite foods) and it will create a meal plan that it perfect for you and your body. It will even specify when to eat your meals. By adjusting your diet, you can get maximum results out of your body.

To learn more, visit my site at Muscle Maximizer.

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The Top 5 Most Effective Plank Exercise Positions

Ranked as one of the top exercises that target the core, particularly the oblique abdominal muscles, the plank exercise rises above the rest in simplicity, efficiency and practicality. Planks are mentioned in almost every top 10 article discussing core muscle workouts. It does not require equipment or any other special contraptions to perform. If you have a body, you can do the plank exercise.

The basic concept of the plank exercise is to assume a well-balanced (or isometric) stationary position while contracting certain muscles or muscle groups and holding it for a particular length of time. While the concept may seem simple, it has been proven to be very effective in exercising and strengthening your core muscles. The Transverse Abdominis, the muscles the lie deep beneath the obliques that wrap around your spine to protect it and give you stability; the Rectus Abdominis - extending along the front of your abdomen and is more commonly known as the "six-pack" muscles; the Erector Spinae or the muscles that run along your lower back up to your neck; the External Obliques or the "love handle" muscles around your waist; and the Internal Obliques which is located under the external obliques. These muscle groups are all involved in performing plank exercises properly.

But the benefits don't end with these core muscles, as variations of the plank exercise are n fact total body workouts as they strengthen not only your midsection as described above but also your upper-body muscles (including the pectoral and serratus muscles) and lower-body muscles (such as the quadriceps, tensor fasciae latae and sartorius).

And as the plank exercise helps stabilize your hips and spine, it also improves your posture and helps prevent and even correct postural defects.

It is also a very efficient exercise for reducing stress. When muscles tighten and tension develops, exercise can stretch and relax them; and in the process, improving your mood and mental well-being. Finally, if you feel like you eventually will be want to get into a more physically rigorous workout regimen, this exercise will strengthen your core and provide a stable platform to workout from. Which is always a good idea from a back safety and workout efficiency standpoint.

Convinced that you'd like to give it a try? Here are the top five basic yet very effective plank exercises people use every day to help get you started:

1. BASIC PLANK - Lie face down on the floor (use a mat or do this on a carpet or rug) as in a push-up position. Then bend your elbows and place your forearms closely on the sides of your chest down on the mat pointing forward. Using your forearms and toes, slowly raise your self while keeping your whole body perfectly straight with no part of your body sagging or bending leaving only your toes and forearms touching the floor. Maintain this position initially for about 10 seconds, then increase the length of time in 10-second increments until you're eventually able to do this for as long as two minutes. Remember to keep your head relaxed and facing the floor and to focus the tension around your midsection while doing this.

2. BASIC PLANK Variation - if you find it too hard to do the above basic plank exercise, start with this simple modified version: Instead of lifting yourself up with your forearms and toes, lift yourself using your forearms and knees instead. But as in the original version, remember to keep a straight line from your shoulders down to your feet to make this exercise work.

3. LEG LIFTS - Using the same position, this time slowly lift one leg up about 7-8 inches off the floor, keep it up for two seconds then slowly put it down and do the same with the other leg. Do three sets with about 10 reps per set.

4. ARM LIFTS - Again, from the original basic plank exercise position, slowly shift your weight on one arm and carefully lift the other arm, extending it in front of you for 2-3 seconds before slowly going back to the original position. Then repeat the same sequence with the other arm. If you're feeling really adventurous, try the arm & leg lift.

5. SIDE PLANK - Lay down on your side this time, with your elbow resting right beneath your shoulder and your forearm extended in front of you. Slowly and carefully lift your body on your elbow, still remembering to keep your whole body straight. Keep this position for about 10 seconds before slowly lowering yourself back to the floor starting at your hip. Repeat this sequence three times before switching to the other side of your body.

Mind your breathing when doing the above plank exercises. They work best with deep diaphragmatic breathing - inhaling deeply through your nose filling your stomach with air and slowly exhaling through your mouth.

These five basic plank exercises are a great way to introduce your body to this highly effective yet very simple exercise routine and are the foundation of any personal trainer's core workout pyramid.

George is an avid fitness buff and writer. You can read more about his downright obsession with plank exercises at his blog.

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Top 5 Classic Bodybuilding Exercises

There are a few exercises that have stood the test of time and made numerous men and women famous and rich. Athletes, bodybuilders, models and even Hollywood actors have used these exercises for a very long time and they have worked wonders for them. They will work for you too but you MUST use them in your workouts. To truly build substantial muscle, you need to use less machines and more free weights if possible. Machines have their place, don't get me wrong. But the old school, time tested exercises are perfect for overall mass development.

Barbell Squat - Whether it's the front squat or the back squat, when it comes to overall mass development, the squat is virtually unsurpassed. Since you recruit so many different muscles throughout the movement, it is quite literally the king for overall mass gain. There is much controversy on whether you must squat parallel or even lower. I have trained with Olympic weightlifters who squat all the way to the ground and they have never as much as hinted at any knee problems. So there you go.

Romanian Deadlift - The famed deadlift is a devil of an exercise which I truly despise. It is one of the most physically demanding exercises I ever have to perform but I cannot deny its effectiveness. The deadlift is primarily a lower back exercise and it's responsible for creating that deep ridge in the middle of the your back (median furrow) that makes it appear thicker.

Clean & Jerk/Clean & Press - This is another excellent overall mass builder. unfortunately, just like the deadlift, it is equally if not even more physically demanding. It is an excellent builder of the traps, shoulders, legs and core. The technique is very difficult to master, often requiring months of tuition before you're able to execute it properly. Your best bet is to join an Olympic weightlifting club and learn from them.

Bench press - The traditional bench press is probably the most popular body building exercises around. It's also an ego boost to be able to bench press a ridiculous amount of weight. However, the smarter ones will know that the bench press was really intended to build the chest and so using moderately heavy weight is ideal for more rapid muscle development. The beauty of the bench press is that you are able to adjust the angle of the bench to work on different parts of your chest.

Bent Over Row - A classic back exercise, the bent over row is the bread and butter exercise for anyone looking to thicken the back area. It's also a dangerous exercise that leaves your back in a vulnerable position. Unfortunately, it has been responsible for just about all the back problems I have had in the past so I now avoid it like a snail does salt. Either way, its efficacy cannot be doubted. It's absolutely brilliant for back development.

For more on specific muscle groups like latissimus dorsi exercises visit our website. We also have a wealth of other information on muscle building.

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