Muhammad Ali Workout

Muhammad Ali is considered by many to be the greatest pound for pound boxer of all time. Ali had it all. The 3-time Heavyweight Champ was quick, fast, agile, strong, powerful, and man could he take a hit (as was exemplified in the rope-a-dope against Foreman). Ali is famous for his pre-game hype and pulled off some of the greatest upsets in the history of boxing (downing Liston in the 1st and beating Foreman in Zaire). Ali fought in what many boxing enthusiasts call the toughest boxing era ever. Beating the likes of Frazier twice, Leon Spinks, Ken Norton twice, Floyd Patterson twice,  Sonny Liston twice, the dominant George Foreman, Archie Moore, and ultimately compiling a record of 56 wins (37 by knockout) and only 5 losses makes him "The Greatest". Ali was named "Sportsman of the Century" by Sports Illustrated and was ranked the best heavyweight ever by Ring Magazine in 1998 and the 2nd best boxer ever by ESPN.com (only behind 173 win Sugar Ray Robinson).

This is what Ali did to create the most functional physique of all time- strength, power, speed, and stamina. Ali was one of the best fighters that has ever strapped on gloves only because he trained like one of the best. Ali was a hard-working guy and knew that nothing came easy. Yes, he talked a big game, but boy, did he back it up with his effort in the gym and in the ring. Maybe if you follow the routine you too can float like a butterfly and sting like a bee.

Ali started his day off with early morning runs at 5:30 AM. He would stretch beforehand and then would run 6 miles a day in army type-boots in under 40 minutes. Ali made sure he ate a wholesome breakfast- all natural foods, orange juice, and plenty of water. After he ran, he would perform some exercises, stretching, and  then go back home to get washed up. Ali then went to the gym at 12:30 PM for 3 hours until 3:30 PM. After the gym, he would get a massage rub down, then get washed up. Then he would talk with the TV people, go out and enjoy himself, and then eat dinner. Ali said in his book, "I always ate good: chicken, steaks, green beans, potatoes, vegetables, fruit, juice and water". After dinner, he would go for a walk and relax by watching TV. Ali made sure he trained 6 days a week with one off day a week where he'd relax and ease his body and mind. As you can see, Ali really went super hard when it came to his training. Training places heavy demands on not only your muscles but also your heart and internal organs. Think about how hard Ali trains in a given day. He does this 6 days a week, only giving himself one day of rest. You should give yourself at least 2 days of rest a week from training to ensure that you aren't overtraining. Ali is a professional athlete and must consistently train to keep his body in top shape. He also needs to stay sharp when it comes to his boxing so 6 days a week worked for him. However, for most people, 4-5 days a week is plenty.

A look below is what Ali did during his training while in the gym for 3 hours. He didn't perform weighted workouts as he felt it would slow him down, yet he had a very ripped physique. This just goes to show you that you can build muscle by doing calisthenic exercises and hitting the heavy bag. As long as there is some sort of resistance being placed on the muscle, your body will grow.

Warm up:

- side to sides
- torso swivels
- jumping around on toes to limber up
(15 minutes in total)

Shadow boxing: 
5 X 3 minutes rounds, working on footwork and speed punching (30 second break in between rounds)

Heavy bag: 
6 X 3 minute rounds, working on combinations and stamina (30 second break in between rounds)

The heavy bag works on Ali's explosive punch power. 

Sparring: built up sparring as camp progressed

Floor exercises:
- 15 minutes (300 in total)
- bicycle crunches
- sit ups with medicine ball
- leg raises

Speed Bag: 
9 minutes (1 minute break)

The speed bag helps him achieve those quick jabs.

Skipping: 
20 minutes (Ali always moved around while skipping, never staying in the same spot)

Shadow boxing: 
1 minute, walking around with light shadow boxing

LL Cool J's Arm Workout

He can still knock you out with those chiseled arms-even after a quarter-century as one of the world's most successful entertainers.

1) ARMS WORKOUT

LL knows the importance of adding variety into his routine, and for that reason, no two weeks are typically the same. But here are some ideas or examples of his bodypart work.

BICEPS

BARBELL CURL

Sets: 4 Reps: 6-8 Rest: 1 min

The barbell curl is probably one of his most important exercises for biceps. He likes to hit them first when he's the most fresh and it's usually the heaviest of all his biceps moves. More importantly, he manipulates his grip-width on the bar. Here's why:

Wide-grip version: Taking a wide-grip on the barbell for curls hits the short, inner head of the biceps, by reducing the amount of stress on the long, outer head.

Close-grip version: Contrary to the wide-grip version, the close-grip curl places a greater emphasis on the long outer head. (The long, outer head is the muscle most responsible for the 'peak' of LL's great arms)

 INCLINE DUMBBELL CURL                                                     

Sets: 4 Reps: 8-10 Rest: 1 min

He moves to incline curls because not only does changing your grip alter the involvement of either head, so too does the angle of the arm to the body. The incline curl places great emphasis on the long, outer head (peak)

PREACHER CURL

Sets: 3 Reps: 12-15 Rest: 1 min

The preacher curl conversely lessens the tension on the long, outer head and places the most focus upon the short, inner head (the muscle most visible during, say, a front double biceps pose).

REVERSE CURL

Sets: 3 Reps: 15-20 Rest: 1 min

The reverse curl is a great finisher on biceps day, hitting the brachialis and brachioradialis muscles while also finishing off the biceps brachii.

TRICEPS

It's impossible to completely isolate any one muscle of the triceps but you can involve one over another depending on 1) angle of your arm to the body and 2) grip.

ROPE PRESSDOWN

Sets: 3 Reps: 12-15 Rest: 1 min

The pressdown hits primarily the lateral head of the triceps and it also serves as a great warm-up exercise for LL prior to the compound move to follow, which in this case is the close-grip bench press.

CLOSE-GRIP BENCH

Sets: 3 Reps: 8-10 Rest: 1 min

The close-grip bench press is a great exercise that hits all three heads (with focus on the lateral head) but because he's able to load up the weight on this move, it's an excellent mass builder.

OVERHEAD DUMBBELL EXTENSION

Sets: 3 Reps: 8-10 Rest: 1 min

Anytime you raise your arms overhead, you automatically target the meaty, long head of the triceps. This is one of LL's specialties, which is why his triceps are so pronounced.

REVERSE-GRIP PRESSDOWN

Sets: 3 Reps: 12-15 Rest: 1 min

Finally, to fully exhaust each head of the triceps, LL flips his grip. By flipping your grip to underhand (and that rule applies to all triceps moves) you can increase the stress upon the medial head of the triceps.

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How to get abs like Pete Andre in the 90’s!

Doing a hundred crunches a day and it’s not working like it said it would in that workout video?

Spot reducing does not force your body to lose fat in the abdominal area.  

Instead, follow these top tips for success...

•    Eat more often – smaller meals interspersed with snacks will boost your metabolism
•    Eat fewer calories – don’t go on a crazy diet – just reduce your calorie intake by about 2-300 calories
•    Eat loads of fruit and vegetables with lots of fibre
•    Eat a little protein with every meal – it helps you burn fat more efficiently
•    Eat a little dietary fat with every meal – it oxygenates your body and helps you burn more fat
•    Drink more water – sometimes hunger pains are your body´s plea for water
•    Cardiovascular exercise, with a variety of intensity, at least 3 days a week for 30-60 minutes. 
•    weight training– target different muscle groups 2-3 times a week - focus on the big muscles 
•    Work the whole core – not just the abdominals
•    Be patient - we all store fat differently – you may take longer than others to lose it around your midriff
•    Be patient - it will take you at least a quarter of that time to lose it again!
•    Think about your whole lifestyle – healthy diet, exercise, and looking after the body and mind

Peter Andre shows off his abs back in the 90s

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Arnold Schwarzenegger Dip Routine

DIPS FOR PECS

To emphasize the lower chest, the dip is a great alternative to decline presses. Place your hands wide apart (outside of shoulder width if possible) and lean your torso forward to place most of the stress on your pectorals. The angle is most important here: If you don’t feel the chest working during the movement, you aren’t leaning far enough forward.

DIPS FOR TRICEPS

When your hands are close together and you position your body as vertically as possible, you de-emphasize the pecs and transfer most of the stress to the triceps. To isolate the tri’s even further, I often did bench dips. Position yourself perpendicular to and between two benches, with your feet on the bench in front of you and your hands supporting your bodyweight on the bench directly behind you. Lower yourself until you feel a stretch in your triceps, then press back up by extending your elbows. If your bodyweight isn’t enough resistance, place one or more weight plates on your lap.

DIPS FOR STRENGTH

I often performed dips to develop strength in my chest and arms. My bodyweight alone wasn’t enough to make me fail with lower reps (6–8), so I did weighted dips, which typically involved suspending a heavy dumbbell from a weight belt. Nowadays, some dip machines provide a belt attached to a weight stack for the same purpose.

DIPS FOR BURNOUTS

Since I could perform many reps with my own bodyweight, dips were a good exercise for doing burnout sets. However, sometimes even my bodyweight was too heavy to permit me as many reps as I wanted to do, especially near the end of a workout. To remedy this, I’d have a partner support my feet (with my knees bent). Of course, assisted dip machines now exist, allowing you to choose how much weight you want aiding you. These machines are especially helpful for drop sets.

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Five shortcuts to rapid muscle growth

Apply these methods to pack on lean muscle faster

                                      Do drop sets                                                                                                                                                                                                                                        

                         “Continue an exercise with a lower weight once                                 muscle fatigue starts,” says Tom Eastham, Fitness First                  PT of the Year. “You’re aiming for muscle failure so that                      during rest, maximum repair will be required – which will                  give maximum results. It’s a great plateau-busting option.”

Get the right muscle fuel

“Not all proteins are equal,” says nutritionist Emma Wells. “The Protein Efficiency Ratio refers to weight gained versus the amount of protein eaten. Eggs are top with a score of 3.92.” This means they out-muscle whey, beef and fish.

Don't do too much cardio

“After 20 minutes your body starts to break down muscle for fuel, undoing all your hard work. Look at 100m runners, they do their cardio in short, explosive bursts,” says Eastham. Stick to these rules, and you’ll be built like Bolt in record-breaking time.

Time your lifts

Spend longer on the eccentric (lowering) phase of a lift. This is when your muscle undergoes the most damage. “It should take around 3-5 seconds,” says Eastham. Research from East Carolina University found this increases strength by 46% in just a week. How’s that for rapid growth?

Occlusion training

Restrict blood flow to the muscle by tying a light tourniquet around it. Restricting the supply of oxygen during resistance work increases muscle hypertrophy according to the journal Medicine & Science in Sport & Exercise. Don’t tap your veins first though or you’ll be ejected.

So true

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