Thursday, June 22, 2017

Bodybuilding Training Guides: Jettison Technique

Q: What is the Jettison technique and how can I make use of it in my workouts?

jettison technique

A: The Jettison technique is a way of upping the intensity stakes of a work-out by making use of rubber expander cables – you know the ones that real bodybuilders wouldn’t be caught dead using. Well, here’s a way that they can not only use them, but actually benefit from them. The best ones to use are the Lifeline Gym power cables from Lifeline USA. The Lifeline system allows you to generate up to 225 pounds of resistance through a color coded band system and to increase that intensity even further by flicking the ends of the cable around the plastic bar provided.

You are going to do an exercise with a barbell and the rubber cable at the same time. Let’s take the curl as an example. Load up the bar with 75 % of the weight that you’d normally use for 8 reps. Place the collars on and then slip a couple of 2.5 pound plates on after them. Now get a rubber cable set up so that when you pick up the bar you’ve already got the cable handles in hand, ready to go. Now start cranking out the reps. Keep going until you reach the point of failure – you should manage about 7 reps. Now ditch the cables and keep going for a further 3 or 4 reps. When you reach failure this time, drop the bar and slide the 2.5 pounders off. Pick the bar straight up again and see if you can eke out a final, agonizing 2 or 3 reps.

Jettison training works best with exercises that limit the range of motion to below the chin. Movements like curls, upright rows, push downs and seated rowing are ideal candidates. With a little innovation, however, you can adapt the technique to virtually any movement in the gym.
Keep in mind that the Jettison technique is an advanced intensity tool that should be used sparingly. Do not use them on every set or you will quickly push yourself into an over trained state. Once per week on the last set of your last exercise for a particular body part is all you need with this one.

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Monday, June 19, 2017

Daily Abdominal Training Tips

Q: I’m trying to build up my rectus abdominus, serratus and intercostals and get them beefier without adding bulk to my waist. Can I do abs daily?

daily abdominal training tips

A: Normally, for any body part, if someone asked, “Can I do it everyday?” we’d say, NO! But abs are a little different. Abs re-oxygenate rapidly, which is to say that they recover rapidly and actually require more intensity in terms of duration of workout, number of sets and reps, and less total rest times in between sets. But here’s the thing… you can work with the abs as they are – rapid re-oxygenators – and build them up without working them this often. Work them hard and fast and intensely during each workout, but don’t do more than 4-5 per week.

On the other hand, they’re no different from other muscles in the sense that they aren’t any more capable of burning the fat over themselves than other muscles, nor any more capable of growing than other muscles. We suggest you do more overall core work and do sprints and anaerobic work to support building a denser core and abdominal region. Keep in mind that abs repair fast, but you need to do more variety for them than other body parts. Sprint, do heavy weight ab workouts and higher weight ab workouts, and just keep variety in mind during those 4-5 workouts a week. That’s what’s going to really build denser ab muscles.

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Thursday, June 15, 2017

Bodybuilding Training Splits

bodybuilding training splits
Those that are not familiar with the sport assume bodybuilding is something that is fairly easy. You lift weights and you become bigger. Really, it is anymore complicated than that? Well, yes it is; but, the simplified definition is somewhat accurate as well. You do have to lift weights to develop a bodybuilder physique. That is a basic fact that is about as accurate as can be. However, there is more to it than that. You have to know how to properly lift weights. Understanding the basics of bodybuilding training splits can set you in the right course of action to succeed with proper bodybuilding tactics.

What are bodybuilding training splits? In a nutshell, they are the secret to many bodybuilders’ success. By employing the concept of the split training, it can be possible for someone with a passion for bodybuilding to develop a significant amount of mass, a high degree of lean definition, and a tremendous look within a relatively short period of time. Yes, bodybuilding training splits are valuable and helpful. That is why so many pros employ them.

Now, you are probably still asking what exactly bodybuilding splits truly are. The answer to this is not as complicated as you may initially be led to believe. Here is the most basic answer: bodybuilding training splits involve training more than once a day several days a week to hit your muscles repeatedly. This will deliver tremendous results with less effort than you would think.

Here is a common example of bodybuilding splits: you would work the lower body muscles in the morning and then work the upper bodybuilding muscles later in the evening. You would do this four days out of the week.

Some may be asking “Is that it?” It does not seem like much. Well considering the fact most people only workout in the gym one time during the same day, anyone taking part in such bodybuilding training splits would be doubling the average person’s workouts. That is going to deliver results bar none.

However, you also need to avoid falling into the trap at the other end up the spectrum. Specifically, you would not want to overdo it in the gym and split train all the time or too frequently during the week. The human body can only take so much stress and that means there comes a time when you need to calm down and cut back on your schedule. Don’t overdo it with bodybuilding training splits or else you may end up injured and needing to take a lot of time off. That certainly won’t help your bodybuilding goals at all.

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Monday, June 12, 2017

Bodybuilding Training Routines For Building Solid Muscle

solid muscle
Some bodybuilders have trainers that give them specific instructions on what to do and how to do it. Best of all the are there to help them every step of the way. sometimes you might have one that will give you some bodybuilding training routines to go by. Some of these routines are just used so that you and the trainer can map out the day to that process ad to see what you need to work on. Certain trainings can be consisted of the foods you eat and drink. For example you could be asked to jot down what you eat and drink every single day so that you can see what you need to work on. Others might consist of the exercise training routine.

The exercise training routines are usually based on the bodybuilders needs and wants. some builders and less muscle and more tone while others want a lot of muscle and to be less toned. So many of the training routines might give different instructions and workout due to the average person wanting something different. Some of the exercise routines are actually recommending that you do a lot of cardio which helps you hold your own body weight so when you start growing you will be able to stand and walk with no problem. Other training routines help build up muscle, so they use a lot of machine workout sch as weight lifting. This helps you by giving you a lot of muscle and adding a lot of mass to your body. Weight lifting is always on the training list due to the fact that it provides you with more muscle and you need this for your body to be represented as a body builder.

There are so many bodybuilding training routines to choose from. Many people end up making their own list rather than just copying someone else, but sometimes it is better to see if you can take on someone else routine as well especially if you are in the same level and category as they are. making your own training routine is recommended due to the fact that not everyone is on the same level or wanting to be on that main level as someone else. You might find that starting your own routine is the best way for you to jump start you body building career, but it does not hurt to try an old one every once in awhile.

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Thursday, June 1, 2017

The Secrets Of Bodybuilding Training For Young Athletes

secrets of bodybuilding

For many years, high school and college athletic coaches frowned upon their athletes doing any sort of weight training. However, as television brought more money to professional sports, college and even high school athletic programs worked to increase the performance of their athletes in order to keep up. As a result, kids became stronger and faster in order to advance. Weight training, sports supplementation, and other bodybuilding fundamentals quickly became part of every sports program in the nation.

A stigma still exists, for many, about bodybuilding. Many athletic programs employ a core weight-training program – squats, presses, dead lifts, and bench press – but they neglect full body development. Some consider this practice dangerous, as core training leaves many stabilizer body part groups ignored, even endangered, as muscle imbalances lead to new strains as some parts grow. Let’s count the ways that bodybuilding training gives you an edge in sports.

Mental edge

In any competition, the stronger man will always possess more confidence than his adversary. You can call it animal instinct, the alpha male complex, or anything else. But when two men face one another, the stronger of the two possesses a carnal advantage in every situation. It might not always result in a win, but it does provide a mental edge.

Core strengths

Using compound exercise movements like bench press, presses, squats, and dead lifts are a great way to make the entire body grow. They also create added strength in those actions most used in sports – jumping, running and stopping, moving opponents, and maintaining position. They build the core, which is your base for all performance.

Isolating weaknesses

The core strength training mentioned above is great for growing overall body mass, and targeting the large muscle groups. However, as these body parts grow, the strain, which exists on the smaller groups to support them, grows as well. You are MORE likely to sustain an injury if your back, chest and shoulders grow, yet your lower back, neck, traps, and arms are neglected. Bodybuilding training programs focus on every muscle in the body to ensure none go untrained and become problem areas.

Balance

A well-balanced bodybuilding-training program results in a well-balanced physique. Bodybuilders are able to eliminate the awkwardness of many common functions by adding additional strength (through training) to areas, which may lack functional strength.

Endurance

All sports involve repetition of strenuous tasks, whether it is running, jumping, throwing, or catching. As muscles repeat the same actions dozens or hundreds or even thousands of time, fatigue begins to se in. The muscle groups are flooded with blood for hours at a time, and lactic acid begins to build up in these areas.

If you’re an athlete, do a little bit of reading on standard bodybuilding routines. Even if you cannot add a full bodybuilding routine to your sports training protocol, see what areas of your physique you’ve been neglecting. You might just find that a few movements each week will go a long way in increasing your sports ability and avoiding injury.

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Monday, May 29, 2017

Gauge Your Constitution For Bodybuilding Training

bodybuilding training

In bodybuilding, everyone uses the same factors when building up a physique. Food, training, nutrition, and rest all play key roles in the bodies we build and the muscle we carry. Let’s look at some common questions to determine your constitution, or ability to withstand a series of demands, in order to determine just how far you may be able to make it in bodybuilding.

What is your response to food?
What happens when you eat big? Do you get big, or do you get fat? The response to this questions – how your body responds to an excess of calories – might determine how big and muscular you are eventually able to become. Some guys just grow new muscle, and some guys grow fat, despite all the clean food selection and training in the world. How you respond to food will determine what kind of bodybuilder (or permanent bulker) you become!

How do you respond to heavy training?
So you finally get all your chips in orders and you get in the gym, training consistently heavy for 3 or 4 weeks. What happens? Do you get bigger and harder than you’ve ever been before, or do you always seem to tweak something and end up missing a few days healing, only to return to your previous lighter lifting style? The sad truth may be that despite your need to lift big in order to grow big, your frame might not be built for it.

Are you a hyper-responder?
A better question might be, ‘What is your gear response’? If you are the type of person who responds very well to medication, then you may be a hyper-responder. If one sip of cola keeps you up halfway through the night, or one small 81 mg aspirin alleviates any headaches you have, then maybe you have a very succinct response to medicine. This is both good and bad when applied to steroid use. You will likely have a very good response to steroids in that you will grow very easily from them. However, this responsiveness and sensitivity is a double-edged sword. You’ll also find that you suffer from the side effects equally as quickly. Keep this in mind as you design cycles and doses of medication along the way. Side effects may creep up on you quickly and surely. It is noteworthy that most professional bodybuilders are hyper-responders.

What is your immune system like?
Are you sick all the time, or do you very rarely fall ill? People with stronger immune systems are often able to build new muscle much better than those people who are sick all the time, as you can’t exactly build muscle when you’re laid up in bed. A strong central nervous system is essential for new muscle growth!

What are your natural strength levels?
What did you bench press the first time you hit the bench? Men like Ronnie Coleman and Jay Cutler, bodybuilders who ended up on top of the bodybuilding world as multiple Mr. Olympia champions, were able to move 225 pounds their first time on the weight pile. Were you from this ilk, or did you struggle to move 85 pounds your first time? We all have different starting lines and we can all make great improvements, but you can only move so far ahead of your starting point.

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Thursday, May 25, 2017

Bodybuilding Weight Training – How Many Days A Week Should You Train?

how many days a week should you train
The most common question in bodybuilding training usually involves frequency of training. Busy people don’t have enough time. Young people have too much time. Some folks train two days per week. Others prefer 6 or 7 days. What is the optimum number of training days per week? It all depends on your goals!

If you’re just starting out

If you’re just starting out, start with 3 days a week and move up. Your body will tell you when more frequency is required. Recovery is actually MORE important than training or diet, and many people often overlook this fact and spend more time sick or sore than they do growing.

If you’re an intermediate bodybuilder

If you’ve been training for 2 to 5 years, then you’re ready for a nice split! There are two common ways to split up the week for 4-days-per-week training.
—Four day split
1. Chest and abs
2. Back & bis
3. Rest/cardio
4. Shoulders/tris
5. Legs
6. off
7. off
—Push/Pull split
1. Chest, shoulders, triceps,
2. Back, biceps, legs
3. rest/cardio
4. Chest, shoulders, triceps,
5. Back, biceps, legs
6. off
7. off

If you’re an advanced bodybuilder

Five to Six days per week is advantageous if you’re an advanced bodybuilder, or if you are a low-intensity trainer more concerned with cardiovascular health than making maximum muscle gains.
—Advanced Bodybuilders
More advanced bodybuilders often employ high-volume training, hitting some body parts two to three times per week.
—Low-Intensity Trainers
For the elderly or those just interested in being “toned”, six days per week of low-intensity exercise can be very effective. Three days of weights, and three days of cardio, alternating, is the most effective method for achieving both cardiovascular and muscle-gaining goals.

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Monday, May 22, 2017

Balanced Bodybuilding Training Guide To Get Big And Shredded!

balanced bodybuilding training
When you decided to hit the gym, you focused on the same two things everyone else does at first: getting big and benching a lot of weight. Most people think that means paying special attention to bodybuilding chest workouts. So they use the bench press, doing incline, decline and flat. They do chest dips and dumbbell raises, then add in some pushups for good measure. In the first couple of months this routine will produce some good results. After that, growth will usually slow down or stop altogether. Most people get frustrated and confused by this. Their main solution is to increase weight or reps randomly, hoping that something works. Neither of those things are the problem. The trouble is the focus. When you plateau like that, it’s because your focus has been on your bodybuilding chest workouts, and not on the other muscles that make building a great chest possible.

Your Shoulders Matter Too

Why bother talking about your shoulders? They get worked during your bodybuilding chest workouts, and you do exercises for them on other days. That’s all well and good, but there are three parts to the shoulder. If they don’t all get worked, then shoulder development becomes off balance. This means less power can come through your body during lifts. It’s important to train the anterior, posterior, and middle heads of your deltoids equally. Giving them that proper attention means more hard muscle fibers are available for recruitment on chest days.

Try Out The Triceps

Since the triceps actually make up the majority of our arm muscles, your chest workout is going to suffer if they aren’t as strong as possible. A lot of bodybuilders work the biceps hard and treat the triceps like a chore. If you want to give yourself every chance to have amazing bodybuilding chest workouts, then you can’t afford to think like everyone else. Being hardcore with triceps training every single time is a key to putting your chest above the rest.

Bring It All Together

A well-built chest is the first thing everyone notices about you, but it never comes just from banging out set after set of bench presses. Your triceps, shoulders, and other smaller muscles need to be carefully and intentionally trained. That way, your body develops equally and has more power to give when you work your chest. Constant technique improvement now means getting bigger gains later!

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Thursday, May 18, 2017

Bodybuilding Training Exercise You Cannot Skip

hyperextensions
I can’t do pull-ups, I’m just too big!

You’ve probably heard this excuse from one of your gym buddies in the past, as they try to explain why they’re limiting their outer back to the use of cable pulldowns. The truth is that they aren’t strong enough to pull themselves up, and they are using their body weight as an excuse. While it’s true that skinny lifters at 155 pounds can do pull-ups for days, there is no excuse for heavier trainers to toss out the movement. There’s no doubt that the mechanics of some exercises are going to change as you get heavier. However, for the most part, only a very minimal number of adjustments will need to be made to your training systems to keep making gains and getting the most utility out of these useful movements. Let’s examine some of the most commonly neglected exercises due to body weight.

Pull-Ups

It’s long been debated among heavy lifters as to when pull-ups for the back are no longer useful for the heavy bodybuilder. For proper perspective, let’s have a look at Arnold Schwarzenegger Classic winner Vic Martinez. He competes at 270 pounds and grows up to over 300 pounds in the off-season. Yet he still uses pull-ups with every workout all the way up to his pre-contest phase. Is it more challenging to pull your body weight when you weigh that much? Absolutely. However, Vic Martinez’ back is one of the best in the sport of bodybuilding. The proof is in the pudding!

Dips

If you’re complaining about your body weight while completing parallel bar or bench dips, you need to have your head examined. In fact, no matter what your bodyweight, you should be adding weight to your body after the first two sets to keep the progressive resistance factor intact.

Sissy Squats

This is one movement which is very useful for bodybuilders of all sizes. However, it can bring some additional risks as you move over 200 and closer to 300. Balance becomes an issue as your body takes on new proportions. You are going to want to be careful not to go too low on sissy squats as your body weight increases. This exercise is very difficult for lean men. If you’re 310 pounds and trying to balance, it can be very dangerous.

Chin-Ups

It’s commonly believed that as long as you can pull yourself up, this movement is safe. If you find more and more momentum is coming into play, you may want to opt for an exercise with a bit more controlled movement, such as barbell or dumbbell curls.

Ab Training & Hyperextensions

Even at your heaviest body weight, ab and lower back training should never change. Don’t use the excuse “I’ll just use diet for abs as the show nears”.

It is important that you don’t use a heavy body weight as an excuse for selling yourself short in the weight room. It’s sad when you see 215-pound bodybuilders complaining that they can no longer complete chins, as their back development will suffer. Train hard and use your weight gains to your advantage!

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Monday, May 15, 2017

Bodybuilder Guide To Back Training

back training
You know what the meaty back days entail. You walk into the weight room, and you crawl out. You spend an hour and a half clubbing the back with set after heavy set of deadlifts, rows, and other assorted painful movements. At the end of the day, your back is pumped, you don’t fit in your shirt, and you know tomorrow is going to being some soreness. This is the way you should always train, right?

Not exactly. There are going to be times when you don’t want to all-out destroy the back with heavy barbell and dumbbell movements. Maybe your central nervous system is a bit down, and you’re fighting off an illness. Maybe you’re letting a tweaked or overly sore area recover from what has been a bad week. Perhaps your joints are just starting to ache and you’re ready for a workout that doesn’t involve moving steel without guidance. Perhaps it is a week or two before an upcoming show, and your body fat levels are so low that your joints and brain just cannot handle the thought of deadlifting and rowing the bar today. Whatever your reasoning may be, there are going to be times when a pump is all you want, and all you need. When those circumstances arrive, look to a pumping routine like this one to fulfill your back training needs without leaving your joints in a tizzy!

Lat Pulldowns

Start with the granddaddy of safe movements for the back. Lat pulldowns deliver a path-guided stimulus package to the upper and outer lat muscles. You’re not going to get particularly thick using this movement, but you are going to deliver some hardness, width, and presence to the back muscles by using this movement.

Hammer Strength Pulldowns

Now, let’s finish off the upper back with some hammer strength pulldowns! You’ve already exhausted the outer back muscle with a pumping movement in the pulldowns, so it’s time to move to something a little heavier, with a lot less fluidity of motion. You’ll be pulling an actual weight this time, but the pre-defined arc of motion that the pulldown machine allows is even less than the cable pulldowns allowed. Just focus on moving the weight. Your stabilizer muscles don’t be recruited, and you won’t need to control anything. Just pull, baby!

Cable Rows

It’s time to move some of that blood from the outer back to the inner back. Have a seat, despite your uber-pumped back, and proceed to knock out four sets of 10 to 15 repetitions of slow, concentrated cable rows. Once you’ve completed these, consider your upper back to be completely finished for the day!

Hyperextension Machine

You’ve probably already noticed that this workout doesn’t deliver that heavy blast of lower back stimulation that you see with most deadlift days. That’s okay, because as you probably already know, your lower back can use the rest. Instead, opt for 3 to 5 sets of high volume and low weight hyperextensions. You have your other 48 or 50 workouts this year to pummel the low back with heavy metal thunder. Why not give it a break, and hit those slow-twitch muscle fibers today with some painfully slow hyperextensions?

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