Bodybuilding

How to Perform Press Cubes

Published

13 years ago

August 28, 2012

F Kyle

Press cubes are also muscles, and they have to be worked the same way as other muscle types - a maximum of twenty repetitions in the four approaches. Of course, in this case, it is necessary to perform the exercise with additional weights. Otherwise, the body quickly adapts.

Understanding Press Cubes In Bodybuilding

Press Cubes are exercise equipment used in bodybuilding and other strength training activities. This equipment helps to improve the stability and power of the muscles, as well as their overall size.

Press Cubes are a great way to increase the intensity and help build muscle mass quickly and efficiently. They are also great for targeting specific muscle groups, which is why they are so popular among bodybuilders.

With press cubes, you can target different areas of your body to get the best results from your workouts. Press cubes, also known as dumbbells, can be used at home, in the gym, or at any weight training facility. They are relatively cheap and easy to store. And transport.

The press cube is designed with a weight plate in the middle, attached to two hinged arms (attached to weights) that rotate around the center of the bar. This makes it easy for you to perform movements like shoulder presses, triceps presses, and lateral raises.

The increased stability allows you to exert more power on each exercise and target specific muscles by rotating your body or positioning your feet at different angles.

Remember that it is more effective to perform 20 repetitions of twists on units with the additional weight of 40-50 kg than thousand crunches without weight. In addition, the press needs time to recover, and it makes no sense to train daily.

Why A Bodybuilder Needs Press Cubes

Press cubes are one of the most essential pieces of equipment for bodybuilders. They help to build muscle and strength in the upper body while also helping to improve balance and stability. Press cubes can be used for various exercises, including bench presses, overhead presses, and squats.

Cubes can also increase core strength and stability when performing other exercises. Furthermore, press cubes are an effective tool for improving posture and overall body alignment. With proper use of press cubes, a bodybuilder can maximize their gains while reducing their risk of injury.

When a bodybuilder wants to maximize their gains, press cubes should be used in the following manner:1. Perform your main lifts for 5-6 sets of 6-8 reps. Most people perform their main lifts for 3-4 sets of 8-12 reps.

When trying to gain weight and size, it is best to use a higher rep range due to the amount of power needed per set.2. After completing your first set, does 10 total repetitions before moving on to the next set instead of resting in between each set (see video).

In other words, when you reach the halfway point of your set, stop and do 10 repetitions before continuing.3. Perform 4-5 sets per muscle group.

The Perfect Press Cubes Technique

The vacuum in the belly is considered the secret to a perfect press. In addition to exercises for press muscle mass, are important workouts affecting the inside support of muscles, giving the stomach? One of the best exercises is the vacuum in the stomach.

A technique of this exercise is as follows: standing straight, pulling your stomach as hard as possible, imagining the navel for the spine, holding your breath, freezing for a few seconds, then exhaling. Gradually increase the time. Repeat 15 times daily.

Lower press - home workout: Make the lower press with a solid V-shaped help as special exercises and home training when you learn to feel those lower abdominal muscles.

How could you feel those muscles? Standing in front of a mirror, strain the lower part of the press, trying to "squeeze out" the lower abdomen. Repeat again and again until it does not require effort at all. Then, do the same thing lying down.

In addition to lower-press workouts, you can do pushes and pull-ups at home.

Step-By-Step Press Cube Technique

Bodybuilding press cubes are a great way to build strength and muscle mass. However, it can be difficult to perform them correctly without proper guidance. This article will discuss the steps needed to perform bodybuilding press cubes correctly.

We will also discuss the benefits of this exercise and how it can help you reach your fitness goals. By following these steps, you will be able to get the most out of your bodybuilding press cube workouts and ensure that you are performing them correctly.

Step One

Determine your desired press angle. The first step in using a bodybuilding press cube is determining your desired press angle. This can be done by setting up a barbell with a lightweight (5-10lbs) and performing push-ups while keeping the chest high and straight. Once you have completed approximately 10 push-ups, record your results in this form: "Chest-High" or "Neutral."

The corresponding pressing position will be given below the recorded pressing angle. You will also use this number and the total weight of that barbell to perform all calculations.

Chest-High: 24 degrees

Neutral: 0 degrees

Step Two

Determine your desired press weight. The second step in using a bodybuilding press cube is determining your desired pressing weight. This can be done by setting up a barbell with the desired pressing angle and performing push-ups while keeping the chest high and straight. Once you have completed approximately 10 push-ups, record your results in this form: "Chest-High" or "Neutral."

The corresponding amount of weight that can be handled will be given below the recorded acute angle. You will also use this number and the total weight of that barbell to perform all calculations.

Chest-High: 50lbs

Neutral: 100 lbs. You can also perform "Push Ups" while having a friend or trainer measure your hand spacing, allowing you to calculate your desired pressing angle.

Chest-High: 46-50 degrees

Neutral: 74-76 degrees.

Must Read: Push-ups For Building Muscle

Must Read: How to Learn To Do One-Arm Pull-ups?

Presses to Burn Belly Fat

Here is a list of rules meant to help you to burn belly fat and get a nice press:

-Do not use a large number of repetitions and lighter weights. This will not help you lose fat.
-Define your individual calorie needs. Once a week, lower the daily calorie intake by 100 - 150 below average.
-Perform cardio 3-5 weekly for 8-12 hours before or after weight training.
-Cardio should be high-intensity and last for a maximum of 30 minutes. High-intensity cardio burns fat more efficiently than usual and without prejudice to the muscle.
-Do not limit the salt in the diet; drink plenty of clean water.
-Reduce the number of calories every week to the extent to which this is necessary.
-Do not perform the "carbohydrate depletion" if you do not want the collapse of muscle mass

A secret of cubes and a flat stomach. The secret of cubes on a press is genetics and overall thinness. The press is visible only when the body fat is less than 10%. Even if the press is not pumped, it is guaranteed at 8.9% flat, beautiful, bold animal.

But if fat levels are above 14%, it does not matter what the press is because no one sees under a layer of fat. Two-thirds of the work on the press is diet, and only one-third is training and weight training.

How to Measure Body Fat?

Measure the level of fat in two ways. I was first using simple plastic clips like calipers. You measure the thickness of the fat folds and then see the fat percentage in the tables.

The second method is an electronic fat analyzer, which transmits a low current through the body, and the resistance level determines body fat percentage. It occurs as a single unit, like the scales-detect fat.

It is essential to note that you must feel how the press works during each exercise. Without this, it is impossible to understand whether you are doing the exercise. The second secret of a flat stomach is the proper diet.

How Body Fat Inconveniences a Bodybuilder

Body fat is essential to a bodybuilder’s diet and exercise routine, but it can also be a significant disadvantage. Body fat can limit the muscle a bodybuilder can gain and make it more difficult to maintain muscle mass. It can also increase the risk of injury, fatigue, and other health problems.

In addition, too much body fat can make it difficult for a bodybuilder to show off their hard-earned muscles during competitions. Therefore, bodybuilders must keep their body fat levels in check to maximize their performance and achieve their goals.

Dieting

A diet is a set of eating behaviors that help dictate what an individual can and cannot eat. The two most common types of diets are a fad and traditional diets. Fad diets are the latest diet trend which usually involves drastically cutting certain food groups, such as carbohydrates or fat.

Traditional diets focus on satisfying hunger through healthy choices in food without worrying about weight loss or restriction. Some people follow specific regimens of each type. Still, it is often up to the individual how they want to proceed with their diet plan as long as they stay within specific guidelines related to food intake and body weight.

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F Kyle

The "GYMRAT" of this blog, Pro-blogger and Fitness Instructor since 2008

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Bodybuilding

Mastering Bodybuilding in 2025: Top Fitness Tips for Success

Published

4 weeks ago

March 1, 2025

Sane

Bodybuilding is more than just a sport; it's a lifestyle that requires dedication, discipline, and a thorough understanding of fitness principles. As the world of fitness continues to evolve, bodybuilders must stay updated with the latest trends, techniques, and scientific advancements to achieve their goals. In 2025, several innovative approaches are redefining bodybuilding. Here are essential fitness tips for bodybuilders to excel this year.

Embrace Technology-Driven Workouts

In 2025, technology plays a significant role in bodybuilding. Wearable devices, fitness apps, and virtual reality (VR) training are now integral components of an effective workout regimen.

Wearable Devices

Modern wearables track everything from heart rate and sleep patterns to muscle activation and caloric expenditure. Utilize these devices to monitor your progress and make data-driven adjustments to your training and nutrition plans.

Fitness Apps

Leverage fitness apps for customized workout plans, progress tracking, and virtual coaching. Many apps now incorporate artificial intelligence to provide personalized feedback and recommendations.

Virtual Reality Training

VR technology offers immersive workout experiences, allowing bodybuilders to simulate different training environments and scenarios. This can enhance motivation and add variety to your routine.

Focus on Functional Strength

While hypertrophy (muscle growth) remains a primary goal, functional strength is gaining importance. Functional strength training improves overall performance, reduces the risk of injury, and enhances daily activities.

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Compound Movements

Incorporate compound exercises like squats, deadlifts, and bench presses. These movements engage multiple muscle groups and joints, promoting balanced strength development.

Core Stability

Prioritize exercises that strengthen the core, such as planks, Russian twists, and leg raises. A strong core supports better lifting mechanics and reduces the risk of lower back injuries.

Optimize Nutrition for Muscle Growth and Recovery

Nutrition is the cornerstone of successful bodybuilding. In 2025, the focus is on personalized nutrition plans tailored to individual needs and goals.

Protein Intake

Ensure adequate protein intake to support muscle repair and growth. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day, depending on your training intensity and goals.

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Nutrient Timing

Pay attention to nutrient timing to maximize muscle recovery and growth. Consume protein and carbohydrates within 30 minutes post-workout to replenish glycogen stores and kickstart muscle repair.

Supplements

Utilize supplements wisely. Creatine, branched-chain amino acids (BCAAs), and omega-3 fatty acids are popular choices for enhancing performance and recovery.

Prioritize Mental Health and Mindfulness

Mental health is increasingly recognized as a critical component of overall fitness. Incorporating mindfulness practices can improve focus, reduce stress, and enhance performance.

Meditation

Incorporate meditation into your daily routine to reduce stress and improve mental clarity. Mindfulness meditation can enhance your mind-muscle connection during workouts.

Visualization

Use visualization techniques to mentally rehearse your workouts. Visualizing successful lifts and achieving your goals can boost confidence and motivation.

Rest and Recovery

Prioritize rest and recovery to prevent burnout and overtraining. Ensure you get 7-9 hours of sleep per night and incorporate rest days into your training schedule.

Leverage Advanced Training Techniques

Advanced training techniques can help break through plateaus and stimulate muscle growth. In 2025, several methods are gaining popularity among bodybuilders.

Blood Flow Restriction (BFR) Training: BFR involves restricting blood flow to the muscles during low-intensity exercises. This technique can enhance muscle growth and strength without the need for heavy weights.

Eccentric Training: Focus on the eccentric (lowering) phase of exercises. Eccentric training can stimulate greater muscle damage and growth compared to traditional concentric movements.

Periodization: Implement periodization into your training plan. Varying the intensity, volume, and type of exercises can prevent plateaus and ensure continuous progress.

Incorporate Recovery and Mobility Work

Recovery and mobility are essential for preventing injuries and maintaining optimal performance. In 2025, bodybuilders are paying more attention to these aspects of training.

Foam Rolling and Myofascial Release: Use foam rollers and massage balls to release muscle tightness and improve flexibility. Regular myofascial release can reduce soreness and enhance recovery.

Stretching: Incorporate dynamic stretching before workouts and static stretching after workouts. Stretching improves range of motion and prevents muscle imbalances.

Cryotherapy and Hydrotherapy: Explore recovery techniques like cryotherapy (cold therapy) and hydrotherapy (water therapy) to reduce inflammation and accelerate muscle recovery.

Engage in Continuous Learning and Community Building

The fitness industry is constantly evolving, and staying informed is crucial for success. Engage in continuous learning and connect with the bodybuilding community for support and motivation.

Educational Resources: Read books, watch videos, and attend seminars to stay updated on the latest research and trends in bodybuilding.

Community Engagement: Join online forums, social media groups, and local bodybuilding clubs. Sharing experiences and knowledge with fellow bodybuilders can provide valuable insights and encouragement.

Professional Guidance: Consider working with a certified personal trainer or coach. Professional guidance can help you optimize your training and nutrition plans, ensuring you're on the right track.

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Conclusion

In 2025, bodybuilding is more than just lifting weights; it's a holistic approach to fitness that encompasses technology, nutrition, mental health, and advanced training techniques. By embracing these fitness tips, bodybuilders can achieve their goals, stay injury-free, and enjoy a fulfilling fitness journey. Remember, consistency and dedication are key to success in bodybuilding. Stay committed, keep learning, and most importantly, have fun on your path to becoming the best version of yourself.

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Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

7 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

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Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

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Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

Related Article: T3 Application in Building Muscle Mass

Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

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