Thursday, August 17, 2017

Aerobics And Weight Training

aerobics and weight training

Body building is a sport that calls for different phases. There are times when you need to workout vigorously and other times when you have to phase out some workouts. There also comes a time when you must rest and take sometimes off the whole process all for the benefit of healthy body building. This article gives an insight as to all possible stages in body building off phasing out some exercises and the reason why this has to be done.

Stop the Aerobics in intervals

Aerobic exercise has an unfavorable effect on muscle mass building. Aerobics do interfere with the respective strength gains and with the process of recovery while burning up some valuable glycogen and the subsequent branched chain amino acids (BCAA) within the body. Adding mass and weight is the best way help in upgrading your resting rate of metabolism (RMR). The RMR is raised helping more of the body calories to be burned and making it easier to stay lean.

Ensure that you lift explosively

The amount of power a muscle produces is directly proportional to the quantity of the muscle growth that one is able to create. Force is termed as the mass, which is the weight used, multiplied by the body acceleration, which is the subsequent speed at which one pushes the weight against the existent resistance. To generate a lot of force, one should progressively increase the body poundage while he lifts explosively. This leads to the increase of speed during the other half of the rep during sets.

Power lift to increase strength

The muscles tend to respond to workouts in three main ways. When one trains using high reps, especially more than 10, there is always an increase in the respective endurance with no much visible improvement in the strength and size. The five to ten rep ranges, the range which is used be many bodybuilder, generally promotes the strength and size increase. Power lifters by and large stay with the low reps, from two to five per set, and this supplements strength with no or slight variances in the body size. However, if one sets aside a week’s training to help pile on the body weight using low reps the resultant improvement in strength makes him stronger when he returns to the usual six to twelve routine.

Whatever the case, the choice relies on the individual. It is through the help of a specialist that one manages to know on the way to go about it. The only thing that you must ensure that it is kept faithful, is the diet during all these phase out. Ensure that, you feed well during vigorous workouts and way long before you train to ensure enough energy. Avoid an over strain when power lifting to ensure that the muscles are not damaged and that injuries are a past experience. If you still want to lift more, keep jokes aside and know that warm ups are only meant to prepare the muscles and vigorous exercises should therefore follow them if toned muscles have a chance to build.

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Monday, August 14, 2017

Weight Training Techniques

weight training techniques

Whether you are new to weight training or not, you can use advanced weight training techniques to build muscle mass. If you want to see great results, you need to make sure you train hard, eat adequate amounts of food and rest properly. You should create a workout program and stick to it for about 30 days. Muscles adapt to stress after some time, so it is crucial that you change your routine periodically. Read these weight training techniques if you want to boost your results.

Firstly, you can do super sets if you want to build new muscle mass. Super sets involve completing an exercise immediately after another exercise. No rest is taken in between exercises, besides the time it takes to get into position for the following exercise. For example, you can do antagonist super sets, which involves working opposing muscles like a leg extension followed by a leg curl. Also, you can do a pre-exhaust super set, which involves completing an isolated exercise after a compound exercise for the same muscle. For example, you can do a chest fly followed by a chest press. A giant set is another type of super set. Giant sets involve completing three or more exercises, with no rest in between.

Secondly, rest pause is another weight training technique. It involves completing as many reps as possible, taking a break for several seconds, then completing additional reps. Down the rack is a rest pause, stripping technique. It involves using dumbbells or barbells. The exerciser completes as many reps as possible, puts the weight down, grabs a lighter resistance, and completes as many reps as possible. The exerciser can repeat the process with a lighter weight after that.

Thirdly, super slow training is another weight training technique, which involves completing reps in a slow manner. This weight training technique builds muscular endurance, and it is useful for people that are susceptible to injury.

Next, another weight training technique included forced repetitions. Typically, forced repetitions are carried out with the help of a spotter or training partner. They are completed with heavy weights or near the end of a set, right after failure. Keep in mind that forced repetitions may lead to overtraining if used for a long period of time. Alternatively, you can increase the weight and amount of repetitions slowly. You will make excellent progress if you increase the difficulty of your workouts slowly. You need to give your muscles a chance to adapt to the new weight.

Adapt these weight training techniques into your workout program periodically, and you will gain new muscle mass. Change the order of your workout routines periodically, do new exercises from time to time, challenge your muscles with each workout, increase the repetitions and weight you lift when you can, and the hard work will pay off soon.

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Friday, August 11, 2017

Training Principles For Amateur Bodybuilders

A bodybuilding amateur should be a devoted individual who has decided to explore the bodybuilding field with all the efforts and sacrifices involved in the same. But many amateurs get confused in the process and they end up hating the profession for no genuine reason. There are few principles that one should always stick to when working out any routine.

The first thing is to know what bodybuilding is into details. There is no need of venturing in a particular field without knowing what you are getting yourself into. This is why you need to dig deeper and peruse through the available information on bodybuilding. This entails knowing of the different available types of bodybuilding, knowing the mode in which they are performed, understanding all the concepts of each, knowing on how to set balances between routines and real life, among other issues. By getting an in-depth understanding of all these concepts one is able to get a guideline of how he can go about if in case he decides to start the profession.

The other step is to know the right bodybuilding for you. There are very many reasons why people venture into this field, some do it for fitness alone while others may want to go a step further of getting huge muscles for a competition. The ball remains in your court for you to make such a major decision. If it is for fitness purposes there are issues that you need to handle, some being loosing fats, keeping shape among others.

There are different approaches for these trainings with some calling for high intensity and others basing on low intensity routines. From the later, it will demand an extra step of using supplements and other forms of steroids and this is why you need and in-depth understanding. It might also involve the recruitment of a personal trainer who will give a guideline of how to go about the whole process.

From the time you decide on which way to go about it, starting the process becomes the other issue. Since your muscles are not settled completely and they have not adjusted to these drastic changes, it is important to ensure that, you do it as a gradual process. Do not lie to your self that, you will build muscles overnight like your role model. bodybuilding is a slow but sure adventure and therefore your first program must be as light as possible. Warm ups during these first stages should encompass most of your routine before you get used to explosive training. As you progress, there is a great need of monitoring your progress in order to realize the corrections required and issues to handle for later workouts.
As a bodybuilder, never forget to eat well. Eating should take the first priority when considering on setting your program of activities. The idea of a balanced diet should always be upheld in the sense that, you eventually give the body enough nutrients just like it requires. Assuming this issue is quit worrying because, you can never succeed without enough nutrients in your body. You may workout vigorously and even go to that extra mile, but without food you will be merely mark timing without any positive results.

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Tuesday, August 8, 2017

Machine Flyes – The Forgotten Workhorse Of Chest Training

machine flyes

If you asked a hundred bodybuilders what their top five chest movements would be, the answers probably wouldn’t vary all that much. Sure, they would be in different order, but you can rest assured the top five would likely be sprinkled with incline and flat dumbbell and barbell presses, along with dips and cable crossovers. You can also rest assured that machine flyes probably wouldn’t even make the top ten list of most useful chest exercises. Machine Flyes are seldom mentioned because they aren’t all that exciting of an exercise. They don’t build mass, so they’re not particularly popular with young bodybuilders. Their poundage’s are meaningless, so they aren’t all that interesting to powerlifters. They are often seen as an exercise which is completed by beginners on their home bench set with the butterfly attachments, or one of the nautilus machines at the gym frequented by the elderly trainers while the real bodybuilders crowd the free weight area. Face it: machine flyes get no respect!

Despite their dismal reputation, machine flyes are actually a very effective movement for developing the inner or middle pectorals, an area which is weak on a great number of bodybuilders. If you were genetically cursed with any sort of gap between your pectorals, then machine flyes are an absolute requirement for you. In the pre-contest phase, machine flyes are also highly useful. They help to etch out definition in the entire pectoral region. Used with high repetitions and medium weight, they drag a lot of blood into the chest. They don’t build mass – and every bodybuilder should be well aware of this fact. You would be wasting your time to use machine flyes at the start of your routine. However, they do offer a nice pump, which is required if you want your chest to show definition.

The exercise will vary from gym to gym, depending upon the model and brand or generation they purchased. Some machines will allow the user to adjust settings, while others will be stationary. Work to find one that allows you the most possible flexibility and access to the muscle fibers you are working so hard to target. Always set the handle to allow you the greatest range of motion. This will recruit the maximum amount of muscle fibers and keep the pectorals engorged with as much blood as possible. Your reps should be completed in a slow and deliberate motion. You should move from 10 to 15 reps with each set.

If no machine flyes are available at your gym, you can emulate the movement – and possibly improve upon it – by using flat dumbbell flyes. The movement is essentially the same. The only difference is that the weights have a free range of motion. This increases the likelihood of injury, as machine flyes are a very safe movement and dumbbell flyes are not. However, this freedom of range also allows the dumbbell variety to arguably allow for more muscle fiber recruitment. Use both movements for maximum effectiveness in your training.

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Saturday, August 5, 2017

How Effective Is Circuit Training?

Q: I’m a big fan of circuit training ever since my last contest. I know it’s not for every day of every week throughout the year, but it’s great for burning glycogen and fat, fast because it’s so isolative! But tell me, what do you guys think about doing it throughout the entire year, every other week or so?

circuit training
A: Circuit training does burn the fat, and it does get the muscles harder – even if they look a little smaller than you’d like. But to compare circuit work with isolation work… Umm… we’re not sure that’s accurate. They are almost completely different animals altogether. Muscles respond well to circuit training because it’s such a departure from regular heavy training with fewer reps. On the other hand, muscles also need stimulation other than circuit work – more intensive work on individual muscle groups. So while it’s true that some people don’t do enough circuit training, and they take the heavy sets, few reps, long rests, one-body-part-a-day thing too far, you can also take circuit far too far as well.

But circuit is a really valuable tool and it’s something you should definitely use in cycles. We don’t recommend every other week, but maybe one week out of every month. So, do 3 heavy weeks and then do circuit weeks…

Mondays: Upper body.
Tuesdays: Lower body.
Wednesdays: off.
Thursdays: Upper body.
Friday: Lower body.
Saturday and Sunday off.

Each time you do circuit workouts, you should try to change them up, just like you do your other heavier traditional workouts. We believe a week or circuit keeps your body guessing and growing and getting harder each month out of the year. Try even changing your diet during that week to be a little lower carb, and more meals and water intake. You’ll probably find a groove that you can take into your next contest, fairly painlessly getting lean.

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Wednesday, August 2, 2017

How To Determine If You Are Overtraining

Q: How can I tell if I’m overtraining?

overtraining
A: Over training is perhaps the biggest stifler of bodybuilding potential. It is also very common, especially among novice trainers. These guys, full of energy and enthusiasm, do not understand, or simply refuse to accept, that more is not necessarily always better. Therefore, they place too much stress on the body and don’t give it enough time to recover. It is a condition that will lead to a frustrating dead-end in terms of training progress. The signs to look out for are chronic fatigue, insomnia, loss of appetite, proneness to injury and illness and the inability to achieve a pump. Lethargy, loss of strength and the making of excuses to avoid a work-out as well as general flu like symptoms may also be prevalent.

If you think that you are in an over trained state give yourself a two week gym break. Take the time to re-evaluate your training regimen. How long are your work outs lasting? Are you slogging away for two fours per session, performing necessarily low to medium intensity marathon sessions. How many sets per body part are you performing? How many times per week are you hitting each body part? Now, bodybuilding success comes from knowing our own bodies, experimenting and adapting. If you’re in over-trained state, it’s a sure bet that you’re going to have to adapt to progress. When you try something new, however (whether it’s a new supplement or a new work-out program) keep a training journal so that you can monitor just what works for you. With that in mind, give the following a six week trial;

(1) Cut back to working each body part just once per week.
(2) Spend no more than 20 minutes training major body parts (thighs, lats, pecs) and half that time on minor ones.
(3) Be totally focused on your training in the gym. Don’t get distracted with idle chatter or babe watching.
(4) After your work-out, forget about the gym until your next session.
(5) Structure your program so that you’re in the gym no more four days per week.

After six weeks you should see your energy levels and your muscular gains once more on the increase.

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Sunday, July 30, 2017

Training Responsibilities Of A Professional Bodybuilder

professional bodybuilder

Every body builder remains responsible of his or her decisions and actions all through a body building program. The kind of exercises that a body builder chooses to include in the training schedule determines the muscle gains achieved at the end of the training duration. The frequency of training and the intensity levels achieved enroute the program are issues exclusively at the determination of a body builder. Dieting and workout consistency determines how successful a body builder is in building muscles and toning them. In fact, the eventual success or failure of a body building training program solely lies as a responsibility of the individual body builder.

Despite this wide field of self determination, there are times when a body builder looses the control of eventualities. Some things happen without the consent or effort of the body builder. Some of these things are very detrimental and when a body builder is forced to accept them, he can only do so with a heavy heart.

Fort instance, old age comes soon or later and the body builder has to retire from the weight room or from intense workouts. This happens at a time when the body builder has perfected the exercises and has made body building his or her life. The routine is part of their life at this point and they cannot imagine a day without the gym session. Yet when they are forced to accept the worst by their physician, friends and family, they must do so with grace.

When a body builder suffers a serious injury during workouts and is therefore disabled in such a way that he or she can never lift the weights again, the pain is worse than that of a terminal disease at its late stages of development. Grown men cry out in the open, others hit out at the physicians who break the bad news to them and still others are too dumbfounded to speak or think. Depression streaks usually follow such concessions and the body builder can regress to a very destructive habit. When the body builder has injured the body beyond recovery such as dislocating the spine, they are forced to undergo the worse acceptance of fate any individual should be made to go through. Yet when they accept the worst, it is possible to take on the future with grace.

Sometimes in our lives we are all forced to accept something that is very hurtful to us. We are forced to give up something so dear to our hearts. We are mandated to live a life without the one thing that we may have struggled all our life to get. As body builders, we do or can encounter such a moment. It is a very trying and hard season in a body builder’s life to have to accept a life without body building workouts. Yet when it happens if it happens, we must endeavor to keep our passion alive, our esteem high and our dreams big. We must see the future ahead of us, bright and promising. We must keep standing and not go down with depression and regressive behaviors.

Although hard to say, let alone believe, there is life after body building, even after the worst happens.

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Thursday, July 27, 2017

Biceps Training Tips

Q: I’ve got a couple of problems with my biceps. Firstly, whenever I do barbell curls I feel more of a burn in my forearms than my biceps. And secondly, I can’t seem to get any peak on my biceps. What’s the key to building an Arnold style bicep peak?

biceps training

A: That’s easy – go back in time to 1947 and get yourself hatched from a sweet little Austrian woman named Auriela. Failing that you could work with your OWN potential. You see, muscle shape is a pre-determined genetic factor in our make-up. And, unfortunately, an Everest type bicep peak doesn’t get dished out that often. Every once in a while you get your Arnold’s, your Robby Robinson’s and your Boyer Coe’s. Meanwhile the rest of us have to work with what we’ve got. Which doesn’t mean that you can’t build some damn impressive arms. It just means that your overall bicep shape is set at conception.

Remember though that the only way to realize your potential is to try and surpass it. You need to work the entire biceps for complete development. That means giving equal attention to both the inner and outer heads of the biceps brachaii as well as the often neglected brachialis (the egg shaped muscle on the side of the arm that gives shape and thickness to the muscle group). Many trainers compound the problem of genetically limited biceps shape by not performing full range of motion. This can have the effect of leaving a gap between the bicep and the elbow (the dreaded short bicep). Avoid this problem by going through a full range of motion on every rep. Most traditional curling movements tend to favor the inner head of the biceps brachaii, so remember to add in the likes of hammer curls, French curls and dumbbell curls on the preacher bench. To hit the brachialis try cross body hammer curls, bringing the dumbbell across to the opposite shoulder. Continue working hard to develop your upper arms with a variety of curling variations and you will win the arms race – peak or no peak.

Now, to your first question. This problem is actually quite common and its solution is, fortunately, quite simple. When you start the curling motion, my bet is that you are curling the wrist in. This puts the tension on the forearms throughout the movement, which is not what you want. What you need to do is to flex your wrist backward during the curling motion. This will take the tension off of the forearm flexors and place it squarely on the bicep – where you want it. It will also make the exercise slightly more difficult to perform, so put your ego aside and lower your poundage’s until you get this one sorted out. You’ll be working your biceps more directly and you won’t have to worry about your forearms being a limiting factor.

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Sunday, July 23, 2017

Biceps And Abdominal Training Tips

Q: I’m trying to get bigger arms while also trying to lose fat. Am I fighting a losing battle? By the way, I’m 215 lbs. and stand 5’9″ at 18% body fat. I’m 19. Can I lose the gut and keep my arms growing?

biceps and abdominal training

A: Thanks for the info – the more, the better. Sounds like you’re an easy gainer and hard loser, considering your age, height and muscularity already. Though we know that 18% body fat is on the high side for a young guy, we can also tell you that the good news is: You’re an easy gainer. True, easy gainer of both muscle AND fat, but easy gainer nonetheless. You can always diet fat off, but putting on muscle is the true challenge of all people in the gym. The short answer to your question is this: Yes, you can lose fat and put on muscle. True also, it’s easier with AAS use, but it’s also possible for someone who is naturally an easy gainer (of muscle) and hard loser (of fat). It’s this latter bit that actually helps you retain muscle while losing fat.

Do a little research of your own and you’ll find that your body fat can drop safely and moderately. However, it’s crucial to be consistent with diet and exercise in the beginning in order to flip your metabolism. You also need to eat a LOT of meals, just smaller than you may be used to. Make sure each meal has protein in it, of at least 20-40 grams, and that you don’t let more than 3 hours pass without putting some fuel into your body. You may not initially lose weight in this manner, but you will, so stick with it. Also, you need to really boost the cardio in the beginning, and do it in the morning on an empty stomach. You’ll also need to really increase the pace of your training. All of this combined will help you with fat loss. Stay heavy though, particularly on your arm workouts.

Try a 1 body part a day/ 5 days a week schedule of Back, Legs, Chest, Shoulders, Arms. Just increase the intensity and pace as much as you can and you’ll have enough time in between workouts that your diet isn’t going to team up with overtraining and cause you to lose muscle. You’d probably have to work hard to lose muscle though, we have to admit. You probably think not, but considering your age, if arms are your only problem area, you’re doing well. As for losing your gut, that’s a lot diet, and specifically, the first couple of weeks, you should do the no carb, high protein, moderate to high fat program and then carefully feather in lower glycemic carbs. You’ll never be able to eat the white rice, dude, so don’t even try it!

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Wednesday, July 19, 2017

Rapid-Fire Training

Q: I’m trying to lose some body fat. I want to get really ripped and stay that way all year round. Is there any exercise routine I can try besides standard aerobics?

A: There’s one technique that provides all the benefits of aerobics and will keep you lean and mean all the time. It’s called Rapid-Fire Training and it guarantees you will never leave the gym without feeling annihilated and dripping with sweat. Rapid-Fire Training isn’t some complex training system… it simply involves shortening rest periods between sets and increasing the overall intensity of your workout.

rapid fire training

Warm-up for 10 minutes on the treadmill or bike. Just get some blood moving (if you use thermogenics, this gives them some time to kick in). Then give yourself 40-45 minutes to do all of your training and you should start busting your ass. Do as many sets of as many different exercises as you can in that time frame (for whichever bodyparts you’re training). You can use supersets, giant sets, drop sets or whatever, just make sure you keep moving and don’t rest more than 20 seconds between exercises. But don’t think this is an excuse to use light weights. Use the heaviest weights you can handle on every set.

When you first try Rapid-Fire Training you’re going to be winded. But soon, your system will adapt and you’ll be able to maintain these intense training sessions easier. Quickly you’ll find you can lift some impressive poundage’s with very little rest between sets — no more 5 minute recuperation periods for you.

If you’re just starting out, I suggest alternating this kind of training with slower, more methodical sessions or just take a rest day every 3 days to recover. I guarantee Rapid-Fire Training will add slabs of new quality muscle to your frame, while shedding the body fat blurring the deep striations of a well developed physique, and turn you into a lean machine permanently.

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