Monday, August 31, 2015

How To Maintain Your Motivation During Your Bodybuilding Training

It’s quite possibly our worst fear. It’s the one thing that makes us sweat even when we haven’t lifted a weight. It’s lack of motivation.


Sometimes an injury can spur a dip in motivation, or maybe the sheer number of years we’ve been at the iron game. Whatever the cause, it’s a drag to fight a lack of motivation.

Short of injury, the single biggest reason we lose our motivation to work out, diet or do cardio, is because we’ve been doing what we’re doing for far too long. Okay, so maybe not for too long, but too stale for too long!

If we fail to keep things fresh and invigorate our daily routines, it can be difficult to remain as passionate and interested in the gym. After all, it’s hard to train for 10 years and keep the same level of enthusiasm and excitement for what we’ve seen over and over again. And it’s particularly difficult to hit plateaus and be as excited as we once were to find ways to transcend the sticking points. But motivation is the key to continuous improvement and longevity.

We all go through periods of laziness or overall lackluster feelings about the things that we do day in and day out, despite what it does for us. Even the best conditioned bodies go through periods of time when it’s like pulling teeth to keep the pace up. But it may just be a lack of creativity that keeps us stuck.

ENLIVEN WORKOUTS BY DOING SOMETHING – ANYTHING – DIFFERENT

They say that nothing changes until something changes, so do just that – change something. The point isn’t to do what you know works, the point is to do something that will get you excited again and knock you out of your funk. Knowing what works, and predictability, is what got you to a point of boredom and overall malaise to begin with, so throwing things off-kilter may help set you on the right path again.

Also try to consider that you can’t have things both ways: You can’t be on the path to ultimate success in mass building or dieting if your motivation levels are lagging. You can’t accomplish anything achievement oriented without appropriate motivation levels, so don’t even try. Put all your energy into gaining back your will and enthusiasm to exercise. And that may take awhile, so be patient.

TIPS TO INCREASE YOUR DESIRE TO TRAIN

Get out of the gym – It sounds odd, but maybe you just need a look at something different or to ride your bike outdoors

Take a buddy into the gym – it helps to take someone who is motivated. It might rub off on you! Make a pact to motivate each other!

Help someone learn how to work out – when you see their new enthusiasm as you help them, it may be contagious!

Try different work out times – If you always go to the gym at 4pm, try 7:30am or 12 noon.

Break up your workouts – If you dread training for 45 minutes, and then having to get on the treadmill for the same, split it up.

Write down your negative feelings to try to pinpoint things – Keep a log noting why you don’t want to get up and go to the gym. You may find the solutions to how to beat your boredom by determining what you’re avoiding.

Take up a sport and do their workout – Take up tennis, skiing, cycling or something that requires a whole other kind of workout. Maybe it’s bodybuilding and the thought of competing again that’s getting you down.

Schedule a photo shoot with a photographer – Knowing you’re going to get pictures out of it, may get you moving!
Saturday, August 29, 2015

Keys To Improving Your Cardio Training

Finding the ideal number of minutes to spend on cardio each week is an individual practice which will never be the same for two different athletes. Goals, experience, and levels of muscle and body fat will all influence how much time we should spend on that elliptical or treadmill each week. Let’s look at a few factor and techniques to reach the ideal number.


Creating a baseline
Start with the ‘norm’ for training, and then consider changing it based upon your own specific needs. The average amount of cardiovascular training required should be 30 minutes, four days per week. Make your adjustments from there.

Changing it up
Many factors will influence if you should be doing more, or less, than the baseline amount of cardio. If you are an ectomorph who gets very lean very easily, you might cut back the daily load by 5 to 15 minutes to ensure you don’t burn up too many calories. Are you an off-season bodybuilder looking to add 15 pounds of muscle to your frame? If so, 15 minutes, four times per week is adequate. If you’re cutting calories in a pre-contest mode, you’re going to need 35 to 50 minutes per day at lower intensity to burn the most body fat. Shave a few minutes off, or add/remove one day per week (3 to 5 days is required), and track your results to learn your winning formula.

Athlete Jogging


Extremes
Anything less than 10 minutes, or more than 60 minutes of cardio, in one session, becomes counterproductive. You will not experience much of the heart nor conditioning benefits with 10 minutes of cardio per day, or less. You will maintain a decent level of fitness, but not enough for either health of fitness goals. On the other hand, if you are doing more than 60 minutes of cardio, you are burning muscle and putting so much of a strain upon your central nervous system that cortisol levels will spike in the body, which will raise body fat. Finding your number in the middle is the key to success.

Beats-per-minute range
Assuming for a healthy 25 to 35 year old male athlete, here are some beats-per-minute (bpm) ranges to try to maintain for your time on the machine.

Endurance training
150 bpm

Athletic performance training
Goal: 135 bpm
Heart health training
120 beats per minute

Work to find the right mix of time and days to reach your goals. If you find yourself staying too fat, or losing too much muscle mass, just adjust your cardio times each week. Take diet into account too – if you’re dropping minutes, drop calories accordingly to assure you never have a surplus or deficit. God luck finding your perfect number!
Thursday, August 27, 2015

Solutions For Your Home Cardio Training

Whether preparing for an upcoming show, or just trying to keep body fat low, cardiovascular training is an important part of all bodybuilders’ routines. When trying to add mass, cardio should be done at a minimum, but for health reasons it should never be completely deleted. Cardio strengthens the cardiovascular and respiratory system, and gives you a stronger heart and lungs.


It’s often hard to get to the gym four or five times per week to train with weights. It’s even harder to make the trip 5 times a week for cardio, especially if you (wisely) decide to do cardio training in the morning to burn the most body fat, performed on an empty stomach upon waking. For these situations, a home cardio solution is a great idea. But which works best? Let’s examine the options.

Cardio Training


Walking or running
This it the easiest option – put on shoes, open the door, and go for it. Cost is free, and it can be done anytime. However, drawbacks do exist. Weather can prevent you from running – it’s very hard to spend 45 minutes in the elements when it’s ten below zero, or a sweltering 90 degrees. Also if you live in a bad neighborhood, utilizing a predictable walking schedule might make you a target.
car
Exercise bike
This is a favorite of many due to the low-impact nature of the movement, as well as the fact you can very easily watch television while training. Time does pass quickly on a stationary bike. One drawback is the low intensity nature of the machine. It cannot deliver the same kind of full body workout as other machines.

Elliptical
Elliptical machines are very popular in gyms, but less popular for homes due to their size (big), weight (heavy) and cost ($500 and up for a quality machine). They are very effective for full body workouts.

Rowing machine
This very effective piece of equipment suffers from the same fate as the elliptical. It is highly effective for cardiovascular purposes, but also large and expensive. If you have the space and can afford it, a rower is a terrific investment.

Stationary stepper
This small piece of equipment is available for under $50, and it is used by a surprising number of athletes. It’s the size of a shoebox and provides no upper body balance, but it is easily stored and used, and provides full ability to walk or run using very little space.
Tuesday, August 25, 2015

Ways On How To Boost Your Intensity During Bodybuilding Training

1. Getting pleasure from your discomfort and pain
One of the main ways that bodybuilders thrive is the ability that they have to revel in their pains simply because they have been able to get past a certain weight level and thus assured themselves that they are stronger and more ready to get onto the next weight barrier. This is one of the most satisfactory feelings that you can have as a bodybuilder. Though the road to the top is painful and the fact that you will be grimacing a lot you should take comfort in the fact that the pain will yield results that will turn heads.


2. Mastering your fear
The bodybuilder should get over his fear in the gym. This pain is mostly related to the strain and stress that the workouts will impact on your body. This should not hinder you from pumping more and more iron because you know that the means will justify the ends. Alongside this point there is a need to have a clear distinction between going all out wisely and going all out unwittingly. The later will surely land you in trouble mostly from injury. It may even draw the curtains on a career that could have really shone. Be cautious even as you master your pains. Learn to listen to the signs and signals that the body will be relaying to the brain. Know how to differentiate between muscle injuries and muscle burn. Once you learn to do all these rightly you will undoubtedly enjoy success both physically and emotionally; I forgot a third, you will be able to get mental satisfaction as well.

3. Memories are important but they should not stop you
As a bodybuilder you will encounter instances of pain and discomfort that will not be erased from your memory as fast as you would want them to. These memories may be so traumatic but as long as you are focused you will make all the attempts possible to learn from your mistakes and then use this knowledge to increase your intensity in a more informed way. There is no reason for you to cow in fears of pain etched in your memory; shake them off and make progress.

4. The jungle rule applies here perfectly
In the jungle, it is the strongest that survive. This is also the case in the gym. You will often start out as a large group but as time progresses the weaklings will back off leaving only the best to continue. Motivate yourself as being one of the best. This will drive up your perseverance and motivation. No great gains have been made with timid efforts.

5. The winner takes all in bodybuilding
Bodybuilding is not about the team it is about the person. It is your effort and intensity that will earn you the top prize. Do not be restrained by your fears, conquer them because this is the only way to get top notch results.

Bodybuilding Tips
Sunday, August 23, 2015

Training Tips That Help Develop Your Muscle Mass

In bodybuilding the emphasis is very much on the amount of muscle mass that you have in the body. A good illustration is seen almost on a daily basis. Suppose there are two gym partners, one who does the real iron pumping while the other is into aerobics. When these two guys step into a room all the gazes will be on the bigger guy simply because of his muscle mass. The other guy, though physically very fit and shapely will not elicit as much attention as his partner. So, what can be done to add to muscle mass? These five tips below can be of great help.


1. Increase the calorie intake dramatically for 3 days
In order to gain that much desired positive nitrogen capacity and balance in the body you have to be ready to eat. This is not just any type of eating. You have to increase the intake of calories by about 50% for about three days to make gains in this area. The additional proteins, fats and carbs that you take in these three days will do wonders in increasing your muscle mass and also hasten the recovery process for your muscles. This will take place without bringing on significant accumulation of body fats. By ensuring that these additional calories are taken in the recommended three days, the body will get more benefits from the effects of insulin. More glycogen will also be stored in the muscles.

2. Attach great importance to rest
Without a doubt, every bodybuilder should know that growth and muscle mass accumulation will only come about if the body is afforded adequate rest. After accomplishing a training cycle it is usually a good idea to stay away from the gym for a number of days as the body recuperates and as the hormonal levels are taken back to the optimal levels.

3. Make a habit of eating in the middle of the night
As a bodybuilder no one should discourage you from eating those middle-of–the-night meals simply because you know that when you have enough calories in the body your anabolism will be heightened. In addition to the 5-6 meals that you are required to eat on a daily basis it is advisable that you add a protein drink at night that will to increase your bodily stock of pro-anabolic nutrients.

4. Do not neglect power-lifting
There are three situations in as far as the use of weights is concerned. Going for high reps will increase endurance. Medium reps will add both strength and endurance while the low reps will basically add strength. Power-lifters normally make use of the last description in training. As a bodybuilder you are normally in the medium reps bracket but you should periodically go for the low reps to increase tension in the muscles hence more growth.

5. Make use of supplements
Glutamine will help you spur lots of muscle growth. Creatine will help in the production of ATP, the chemical fuel used in the body.

Muscle Mass
Friday, August 21, 2015

A Look At Non-Conventional Leg Training

Tired of the same old leg routines? Do you use the same exercises, every time, and it’s starting to get old? Looking for some ways to energize your leg training? Throw your normal routine out the window, and try one of these routines the next time leg day rolls around!


Maximum reps – on everything!
After a very complete and thorough warm-up, devote every set of the day to single repetition maximum lifts – or the infamous 1RM. Begin with squats. Follow it up with leg presses and hack squats. See how much weight you can move on a maximum lying leg curl for hamstrings, and for standing barbell smith machine calf raises. This kind of training cannot be used for every workout, but it can provide some very good gains in strength and bulk when used once very two months. Always use a training partner on these days, for both spotting and motivational purposes.

No machines allowed
Enter the free weight section and don’t leave until those legs are torched. Avoid the standard machines that allow you to rely upon leverage and leaning to move the weight. Stick to exercises such as squats, lunges, box squats, stiff=leg deadlifts for hamstrings, and barbell or dumbbell calf raises. Alternatively, when your tired and sore joints need a break, you can always try a day where you use only machines. Routines like these keep things interesting, and keep your body guessing.

Non-conventional Leg Training
Group training
Get together with your gym buddies and plan a group leg day once a month. Get 3 to 5 friends together, and train legs together. Go through the normal routine together; using the time it takes others to complete the repetitions as your rest time. You’ll certainly be able to lift more weight than usual. With the eyes of your peers upon you, there is no doubt you will give 100% on every set. Additionally, spotting on movements like squats and leg press will be easy with a few extra pairs of hands around for support. Finally, there is no way possible that you’ll ever skip leg day if you know 3 or 4 of your training partners are counting on you!

Sprint first
Perform 8 to 15 full-out, 40 yard sprints before training legs. This isn’t a technique that works for everyone. Some people find it just takes too much out of them and leaves them exhausted when they climb under the squat rack following running. However, for some people who have problems properly stimulating their quadriceps to grow, sprinting is the answer. It requires massive amounts of blood to move the quads at that speed, and the glutes, hamstrings, and calves are stimulated as well. It’s a ‘pre-exhaust’ method that will leave the legs trained before you begin the real workout, in the weight room. It’s even better if you and your training partner complete these sprints together. You’ll challenges each other to run harder and faster, and your presence will ensure neither of you skip the gym and head home after the sprinting.
Wednesday, August 19, 2015

Calf Raise Variants

Most of the time, bodybuilders like to train with a variety of movements in order to hit each muscle group from a variety of angles. This assures that the highest possible number of fibers is recruited, and that maximum growth is achieved. When it comes to calves, however, most bodybuilders aren’t too concerned with variety of angles or machine selection. Much of the time, especially in crowded gyms, we complete calves at the end of leg day by limping to the nearest available calf machine and knocking out a few quick sets, before looking for our car keys and the next available protein source to replenish us from that tough workout.

Calf Raises Exercise

As a result of this lack of attention and very often, lack of available equipment, many bodybuilders build calves, which are lacking development in all areas. This can be fixed, of course, using a few exercises to isolate those poor areas.

If you have small calves…
Standing calf raises will add mass to your lower legs. Seated calf raises will add mass as well as cuts. Leg press calf raises are great for adding mass, as well. Use a dumbbell, barbell, or machine. Moving heavy weight using only the lower legs is the goal, if you wish to add size.

If you have shallow calves…
For calves lacking thickness, donkey calf raises provide isolation in the back of the calves, which gives them a more three-dimensional shape, making them look better from every angle.

If one calf is less developed than the other…
Use one-legged calf raises on the leg press machine, or standing with a dumbbell, to properly deliver extra sets to make this particular group grow. An imbalance should be addressed early to ensure it doesn’t become a major symmetry issue in the future.

If the front of the leg has little muscle…
Use reverse calf raises to beef up this area. It’s already a thin muscle sheet, and many are cursed genetically. However, using the heels to do much of the movement will bring the front calves into play on this movement.

Simply being aware of these different angles for different calf deficits will help you to not only notice your own calf shortcomings, but also to grab available calf stations in busy gyms to meet your specific needs. Always tackle calf day like you do all other body parts – focused upon your body’s needs, and what machines and exercises will help you to meet these needs.
Monday, August 17, 2015

How To Adjust Your Training Routine From Off-Season To Pre-Contest Mode

Q: I’m an intermediate bodybuilder who has never competed before. I wish to complete in a show in 4 months, and will begin my pre-contest diet in a few weeks. I will be making drastic changes to my diet at that time, and I figure I’ll change my weight-training to high-repetition in order to etch detail into my muscle group. How should I adjust my training to get ready for the show?

Bodybuilding Tips

 A: Be careful that you don’t make a mistake that many bodybuilders do, forgetting who brought you to the dance. In order words, you achieved your current level of muscle size by training hard and heavy, completing a nice mix of high-repetition (for slow-twitch muscle fibers) and low-repetition (for fast-twitch muscle fibers) training. You were able to achieve your level of size because BOTH sets of muscle fibers were stimulated in the muscle group.

Now, as you adjust your diet and prepared to compete, you’re talking about removing half of the weight training that helped you build this muscle, the low-rep heavy variety. This is a mistake. As soon as you cut the heavy weights from your routine, you are going to begin to lose muscle size. Yes, you might be able to stimulate a nice pump in the gym. But this is from the slow-twitch muscle fiber stimulation, not from fast-twitch training. As a result, the fast-twitch muscle fibers in your muscle group will suddenly find themselves not being stimulated for months at a time.

The result, as one might suspect, will be a loss of muscle mass. When this occurs at a time when the body is already losing size due to calorie restriction, muscle size can be lost relatively quickly. Seeing the legs lose an inch or two can cause many bodybuilders to panic, which causes even more muscle loss as cortisol levels spike.

Diet is responsible for etching the separation and definition into muscle groups. High-repetition training is great for drawing a lot of blood into the area, but the muscle fibers still do require heavy weights to be moved to recruit the fast-twitch muscle fibers (those which are stimulated with low, heavy repetitions). Successful national and professional bodybuilders almost unanimously do not adjust their training at all. They might find they don’t have as many reps in them, or that shaving 5% of the weight off is required to retain good form. But they still lift heavy to keep the muscle they worked so hard to build. Instead, they let the diet and the cardio deliver the muscle definition they desire.

Clenbuterol - Fast Weight Loss Results

Now, you don’t have to worry at all because of excess fat on your body parts. Obesity issue is being faced by 90% teenagers in every corner of the world. It’s all because of unhealthy diet plan and no physical activities due to introduction of indoor games and technology. To loose weight without any pain and hassle, it is best to consume and buy clenbuetrol drug. It is designed for asthma patients but, it is widely used by people for weight loss. Earlier, in many countries it was given to horses for loss of fat and to increase their strength to run fast, but it was banned because it have some side effects which are long lasting and occurs after a certain period of time. Once clenbuetrol is sued to reduce weight then body demands again after sometime as weight starts increasing after you leave it.

Still people, neglect its common side effects because of its best results in a week. You cannot believe on the weight machine after consuming it for 2 weeks. You can see great, astonishing results which encourage you to consume more and more for excellent results. But, don’t take it in large quantity in a day to achieve fast outcome. It can be dangerous and you will feel vomiting. Doctor’s do not prescribe this medicine for weight loss program to anyone as it is formulated for asthma patients. Regardless of illegal matter, still people buy it from online market and black market.


Clenbuterol Effect
It is safe until you consume it in limited quantity. Its better you go for clenbuterol cycle. It is divided into three phases and it is the safest way to use it. Slowly and gradually your body adapts the medicine and does not create any side effects. Trainers, coach and physical trainers suggest to do exercise while consuming clenbuterol because workout releases extra sweat and you will not feel vomiting. If you suffer from insomnia disease after its regular consumption also then consult a doctor or else continue with it.

Like other weight loss supplements, it does not contain steroid. It is not safe for high blood pressure, diabetic and pregnant ladies. It can increase the palpitation of the heart in some cases and it can jeopardize health. To avoid any consequences, consume drug in systematic way and does not leave suddenly after consuming for a long period. Your body gets addict and it cannot manage to work properly without this drug. So leave it slowly the way you have started.

In many countries like Australia it is banned and FDA department is not in favor of this medicine for asthma patients also. In ladies it can create hormonal misbalance and some have registered this issue on websites which sell this drug. Before starting its cycle you can read reviews and blog of the people on websites where they have shared there experiences. On the better part, purchase clenbuterol from licensed shops or website and purchase clenbuterol in bulk because it takes time to be delivered at your place in case you are ordering from other country.
Saturday, August 15, 2015

A Detailed Look At Rest-Pause Bodybuilding Training

What are the steps of rest-pause training?

Complete one maximum weight repetition. Take 15 seconds of rest. Complete another maximum poundage rep. Continue until you have completed 6 to 8 repetitions.

Why use rest-pause training?
Rest-pause training allows you to place an extremely heavy workload upon the muscle group repeatedly. This stimulates the fast-twitch muscle fibers, utilized in very heavy repetitions, as well as the slow-twitch fibers, which are called into play once you pass repetition 4 or 5. This method draws a great deal of blood into the region, and increases strength as well. It is very popular with powerlifters as well as bodybuilders looking to improve their strength levels.

What should my warm-up be like?
You should complete several light weight sets of 8 to 12 repetitions, followed by two sets at 70 to 80% of maximum poundage. Avoid excessive stretching, but complete enough so that your muscles are ready for a series of maximum lifts.

What is my target repetition range?
Six to eight repetitions is plenty. You’ll likely be extremely tired after this set and need 4 to 5 minutes of rest before tackling another movement. If you are able to complete 8 to 10 repetitions, it’s time to re-test your 1RM, because it seems you might not be moving enough weight each set.

Do I need a training partner?
Training partners are advisable for rest-pause training for several reasons. First, they are good choices to objectively count the 15 seconds between repetitions. If you’re breathing heavy and your muscles are hurting, there is a fair chance you just might be tempted to count to 15 a tad slower. Additionally, you should always use a training partner when going for a single max repetition lift. Doing it for six or eight repetitions is essential. There are some exceptions, however. Deadlifts are one movement in which you do not benefit much from the presence of a spotter.

Which exercises work best?
Compound and isolation movements both work well with rest-pause training. For legs, squats can be a tad dangerous, but leg press is very safe. For chest, bench press (with a spotter) is the perfect movement, either flat or incline. If you’re training back, deadlifts and rows are great movements. Be cautious on shoulders – the risk of damaging the rotator cuff might outweigh any benefit you may see from rest-pause training. Biceps can be trained with barbell curls. Triceps are a bit trickier, but can benefit from simple cable pressdowns. Use your imagination and if something starts to hurt, avoid the movement.

Expectations
Within six weeks, you should see your single maximum repetition (1RM) go up by at least 10%, with 20% being a realistic expectation if this is your first experience using rest-pause training. You’ll need to increase your food intake by about 500 calories per day to facilitate new muscular growth. You also might notice you suddenly require more rest days, or sleep each night, to recover from these brutal workouts. Train hard, and smart, and see if rest-pause training allows you to make some gains in strength.

Thursday, August 13, 2015

Selecting The Right Grips and Angles

When it comes to training the muscles of the body, slight variations on the angles of exercises can have a profound effect upon the number and location of muscles fibers being stimulated. Many bodybuilders make a major mistake in not adjusting their training angles and grips over time. Their bodies become accustomed to the same movements, and stop growing. Additionally, there are groups of muscle fibers which are never stimulated, as they’re not in the “line of fire” of that particular movement’s range of motion. It’s important to rotate angles and grip approaches to ensure you are stimulating the muscle group in every way possible.

Right Grips Selection

 Chest
The flat bench press works the central chest. If you set the bench to decline by 15 degrees, you are suddenly hitting an entirely different set of muscle fibers, the lower chest. Or, if you raise the incline by 30 degrees, you are suddenly placing the emphasis upon the upper chest. It’s incredible to think that just an inch or two in either direction, over the course of just a few months, can have such an enormous effect upon the physique we present onstage.

Quadriceps
When it comes to squats, bar placement means everything. Have a friend snap a few pictures of you squatting, from the side. Take a look at the imaginary path the weight would take if it were to fall directly (through you) to the floor. The further back the barbell sits on the shoulders, the more of the emphasis is placed on the glutes and hips, concurrent with the goals of the powerlifter. The further forward the barbell site (without injuring the neck) the greater the amount of stress that is placed upon the front quadriceps.

Back
There are many different variations of grip you can use for the lat pulldowns, including close, wide, and medium. These apply to chins and lat pull-ups as well. Wrist position and bench angle can be altered on many variations of barbell and dumbbell rowing as well. Make it your goal to hit the lats at a slightly different angle every time, and you’ll ensure the muscles are continually being challenged in new ways.

Biceps
Most bodybuilders know that using a straight produces a different set of results for the biceps than using a cambered EZ-curl bar. But did you know that selection of differing grips on the EZ-curl bar can have a major effect as well? Different levels of Supinated grip can result in the outer or inner heads of the biceps being stimulated.

These methods apply to all body parts. If you’ve been training using the same grip and angles for months, or even years, it’s very likely that your muscle groups have fully adapted to that angle. You can still increase the demand by adding weight, but you limit the groups of fibers which are being stimulated. To prevent this, utilize a wide variety of angles and grips when training. Never allow your body to fully adapt. The workload should continually change in minor ways with each and every workout.
Tuesday, August 11, 2015

How To Avoid Adding Body Fat During Your Off-Season Training

Recently, a very high-profile amateur bodybuilder added 80 pounds in the off-season. Competing at 255 pounds as a super heavyweight, he moved his bodyweight up to 330 pounds. It was all the talk of the bodybuilding industry: “How much muscle will he gain? How will he be able to diet down? How will he look?” Self-proclaimed armchair gurus, secure in the anonymity that internet forums provide, debated for months about whether or not this amateur phenom and self-proclaimed “Next BIG thing” would show up with 25 pounds of new muscle, or depleted and overdieted.


When contest time arrived, the bodybuilder showed up as a shadow of his former self. Despite owning a supplement contract and being featured on magazine covers before ever winning a national show, and having the expertise of some of the greatest minds in bodybuilding beside him through the journey, he was just simply too fat.

Bodyfat PercentageBodybuilders who put on 30+ pounds of fat in the off-season are faced with three very unhappy options, when a show is looming 12 to 16 weeks away. First, they can withdraw from the show. In this case, the amateur bodybuilder was contractually obligated to compete. Second, they can pile on the cardio (up to two hours per day) along with a diet that is super-low in calories. This amateur bodybuilder also did this. Finally, they can use dangerous drugs designed to boost the metabolic rate and body temperature high enough to accelerate the metabolism. This practice, which often involves the use of explosive and dangerous bodybuilding supplement DNP, is as effective as it is dangerous.
The alternative to this kind of irresponsible “super-bulking” is to gain clean weight in the off-season. Fifteen to twenty pounds of fat and water is more than enough “padding” to allow you to move some heavy weight and add some quality muscle to your frame. The body is most anabolic at the 10-12% body fat range. Anything above 16 or 18%, and the spiking estrogen levels also put one at risk of side effects like gynecomastia.

Long-term dieting is very tough on the immune and central nervous systems. Carrying 20+ pounds of fat requires the heart to work much harder. Feelings of low self-esteem can occur when bodybuilders are carrying that much fat. Worst of all, off-season progress cannot be adequately measured when the new muscle is hiding under that much fat. The bottom line – never get higher than 20% in the off-season, or the road to getting lean could be a very tough one!

Sunday, August 9, 2015

Bodybuilding Training Tips For Underweight Bodybuilders

You’ve tried everything to get big. Yet it’s still not happening. You’re still severely underweight. But why? You work your tail off in the gym. You eat everything in sight. But you’re not gaining any weight. Let’s check out a few factors you just may be overlooking.


Calories
If you consume more calories than you burn, you will absolutely gain weight. It’s simple science. Eat 500 more calories than you burn over a 7 day period, and you will gain one pound (3500 calories per pound). It’s that simple.

Sleep
If you’re severely underweight, chances are pretty good that you’re just not sleeping enough. Our brains release growth hormone when we sleep. The reason babies often sleep 14 hours per day is that they are so busy growing. It’s very common for young, busy people in their late teens or twenties to sleep five or six hours per night. You need to change that.

Water
Making up over 70% of our body, water is the building block for all cells – including muscle cells. If you are dehydrated, your muscles will be shriveled and your organs will tape muscle glycogen reserves for the water they need to function. If you’re trying to gain muscle mass, you should be drinking a gallon of water per day, without exception.

Stress
Whenever your body experiences mental stress, it releases a hormone known as cortisol. Cortisol has a catabolic nature which causes muscle destruction. Listen to some interviews with the world’s top bodybuilders. There aren’t too many wired, or inordinately hyper men among them. They all seem to have this super-relaxed feel to them. As a result, their bodies don’t release much cortisol. You need to be the same way in your temperament.

Job
This reinforces the stress point. Both mental and physical stress can reduce muscle gains and keep a person skinny. If you work eight hours per day at a job where you’re running in circles solving crisis after crisis, chances are you’re wasting many valuable body resources which good be devoted to muscle growth. Try to find a job which allows you to move and stress minimally. A writer who spends his day in a recliner typing and can enjoy meals any time he wishes is going to be in better shape for a 5 pm workout than a manager who spent his entire day running in circles. Slow down.

Consistency
Gains will come, but they will come in terms of 1/8 of a pound at a time. It’s only through steady, consistent training over time that you will turn these miniscule gains into 5 and 10 pound additions to your frame. Training on for a week, off for a week will not lead to gains. Instead, make training and diet a regular part of your life. Over time, the very small gains will become big gains.

Hope
No matter how skinny you are now, realize that when you reach age 25, your metabolism is going to drop and you’re going to have a newfound ability to add size to your body. In fact, the metabolism you curse now for keeping you so skinny will soon be a great blessing when you finally do decide to diet down to show off your newfound muscle mass one day. A little bit of calorie restriction and cardio, and you’ll be ripped in no time!

Being severely underweight is a curse that many of us just have to accept as a reality of our genes. However, through proper nutrition, training, and lifestyle management, you can overcome the narrow frame, and even use it to your advantage. Good luck, and stay consistent!

Training Tips
Friday, August 7, 2015

Can Too Much Cardio Training Ruin Your Muscle Growth?

You can’t have too much of a good thing, right? Eh, this is not always true. Can you have too much money? Probably not. Can you do too much cardio? Yes, you can.

 Cardio is an integral part of the pre-contest formula. Along with diet, weight training, and supplementation (which may include the use of AAS), cardio helps you to shed unwanted body fat so that your muscles will be better displayed on-stage. Many bodybuilders, particularly those embarking upon a pre-contest diet for the first time, will not yet have a grasp upon how much cardio to complete each day in order to be ready for a show on a particular date. They’ll be 4, 6, or 8 weeks out and suddenly realize they’re either going to be ready too early, or not in time. Here are a few tips for timing your peak, in terms of cardiovascular training.

Cardio and Bodybuilding


If you’re right on track…
Don’t change a thing. You should be on pace to be just about lean enough, two weeks out from a show. This will allow you to time your water deprivation and carb-up just right in the week of the show. Many bodybuilders are seen pedaling like crazy on the exercise bike, the night before the show. This is the sign of a man who is going to look his best exactly one week AFTER the show. You want to prime up to a show, and depriving your body of glycogen just hours before a show is a terrible idea. Keep all of the factors constant, and keep plugging away!

If you’re getting too lean, too fast…
Add fats and some proteins to your diet. Keep the cardio consistent. You are likely not consuming enough calories. You may be blessed with a better metabolism than you think, or you may be reacting to the ECA (or Clen or whatever supplement you’re using) better than expected. Whatever the reason, you should understand it is important not to peak as early as 4 weeks from the show. This will result in your losing muscle in that last month as you try to keep your body fat low. Remember that the human body isn’t designed to sit around at 4% body fat for extended periods of time.

If you’re not lean enough…
You’re behind on your preparation, but it’s not time to panic. Lower your calories. You should already be completing one cardio session upon waking each morning, before you consume a single calorie, in a session length up to 45 minutes. Perhaps you need to add a second session in the evening, for up to 30 minutes. Many professional bodybuilders (utilizing professional level steroid stacks) will use 1+ hours of cardio, twice per day, but that is excessive for most people. Doing too much cardio will result in burning up your muscle, and will send your central nervous system into shock. If you do realize that peaking in time isn’t in the cards, you can always reschedule your show. It’s a better option than pedaling away all your hard-earned muscle, or walking on-stage in less-than-stellar condition!
Wednesday, August 5, 2015

High Volume Training

The standard 5-workout per week, 20-set per workout routine is very effective for adding muscle mass and maintaining steady, consistent gains in strength. However, there are many times in life when the rigors of our schedules will prevent us from training in the high-volume, high-set routines we enjoy. When times like that arrive, we need to find way to stimulate the muscle group equally (or near equally) in a lot less time. Here is a complete 4-day workout which only requires 20 minutes of lifting time per workout. They are incredibly tough to complete, and attention must be paid to every detail. The goal is maximum intensity for a very short period of time, and it’s a goal that is not always easy to achieve. Let’s get started!


Day 1 – Chest & Shoulders

12 minutes chest

Complete 12 straight minutes of chest movements, pausing only 30 seconds between exercises to catch your breath. Depending upon available equipment, use flat bench press, dumbbell bench press, cable crossover, and chest dips. You can sustain an incredible pump in only 12 minutes with a nice mix of lower volume (6 repetitions per set) and higher volume (15 repetitions per set) training.

8 minutes shoulders

Your shoulders will already be carrying a bit of a pump from that intense chest workout. Finish them up with eight minutes of bouncing between overhead barbell presses and a variety of dumbbell raises. Rest 15 to 20 seconds between sets. Complete dumbbell front, side, and 45 degree raises to ensure you adequately hit each of the three deltoid heads.

Day 2 – Legs

10 minutes quadriceps

Complete three supersets of barbell squats, dumbbell lunges, and leg extensions. You should be limping when this is complete.

5 minutes hamstrings

Jump on the leg curl machine, and complete one set of lying leg curls. Count to 15, and complete another set. Repeat until your stopwatch beeps, revealing you have been doing them for 5 straight minutes.

5 minutes calves

Just as with hamstrings, you train calves for five straight minutes with only 15 seconds rest between exercises. Use seated or standing calf raise, whichever machine your gym offers. Or rotate between the two movements!

Day 3 – Back

10 minutes upper back

We complete back day a little bit different than the other body parts. For upper back, we strive to complete 100 wide-grip chins (pull-ups to front) in ten minutes. Complete them at any pace you’d like, as long as you have them completed in ten minutes.

10 minutes lower back

Complete three sets of heavy deadlifts, and call it a day!

Day 4 – Arms

10 minutes biceps

Select four biceps exercises which present a wide variety of compound and isolation movements. Bounce between them with 10 to 20 seconds rest between each movement. Recommended movements include barbell curls, alternate dumbbell curls, cable curls, and dumbbell concentration curls.

10 minutes triceps

Select four triceps exercises which present a wide variety of compound and isolation movements. Bounce between them with 10 to 20 seconds rest between each movement. Recommended movements include skullcrushers, cable pressdowns, close-grip bench press, and dumbbell kickbacks.

Famous Bodybuilder

Monday, August 3, 2015

Forearm Workout Training Tips

Bodybuilders like Bill Pearl and Casey Viator exemplified outstanding forearms in the 1950s and 1960s.  In the 1970s, Sergio Olivia was king of the forearms.  The 1980s saw thick, insane forearms on men like Bertil Fox.  In the 1990s, Steve Brisbois had perhaps the best ‘hamhocks’ in the business.  And today, top pro Phil Heath is known for his almost cartoon-like forearms.


First off, it should be noted that some bodybuilder never train their forearms.  Their forearms receive secondary stimulation from gripping the barbell, on exercises such as deadlifts and barbell rows. They also become highly involved in arms exercises such as barbell and dumbbell curls, and on triceps movements, to a lesser extent.  Seeing as they are professional bodybuilders with a wealth of contributing factors (proper nutrition, amazing genetics, and superior steroid stacks), the combination of these factors plus the secondary effects of the aforementioned compound exercises leads to adequate stimulation of the forearms.

Forearms Training


For those “Joe Six Pack” trainers, which includes most of us, some direct forearms training is required in order to keep them on par with the rest of our physiques, and to prevent them from becoming a limitation in strength training. Alternate dumbbell hammer curls are the first exercise which should be completed each week.  Three to five sets following the completion of biceps training is a terrific transitional movement group.  The biceps should be torched by this point.  Now, finish off training with barbell wrist curls. Standing in a squat rack, on a flat bench, or just in an empty area, complete the wrist curls in a slow and deliberate motion.  You should never rush forearm training, nor should you ever train with excessive weight.  The goal of forearm training is never to move the most weight, or to do it in the fastest manner.  Instead, the goal is to flush the forearm region with as much blood as possible.  This leads to muscle growth, and increased grip strength.

It should be noted that some bodybuilders intentionally avoid all forearm training – and often work to avoid massive stimulation of the area – in order to keep their forearms smaller.  It may sound odd that any bodybuilder would want to keep a body part underdeveloped.  But the thinking involved points to the fact that bodybuilding is all about illusions.  The smaller the forearms look, the larger the upper arms look by comparison.  Therefore any chance they have, they skip forearm stimulation.  This kind of training methodology goes against traditional thinking, and certainly lends to potential future weaknesses in training using compound movements.  For many bodybuilders (who make their living from the sport) with weak upper arms, however, it is a trade-off they are willing to make.

Whatever your goals, and wherever you are on the bodybuilding food chain, always work to make concentrated forearm training a standard staple in your weekly training protocol.  You’ll be glad you did.  The overall increase in grip strength, along with the improved look of thicker lower arms, will lead to more overall bodybuilding success.
Saturday, August 1, 2015

Reasons Why Cardio Training and Squat Workouts Do Not Mix

It’s very hard for a man to serve two masters. The goals and means to reach these goals will often be different, which could result in not only wasted efforts, but an inability to complete either goal. This happens in bodybuilding all too often. Trainers believe they can use mass-building movements such as squats to build up the legs. They also believe they can use frequent
The problem exists because many bodybuilders need to complete 4 to 5 sessions of cardio each week to remain lean. In doing so, they invariably derail some gains to their leg mass. It’s very tough for the bodybuilder – particularly the natural trainer – to make muscle gains while shedding body fat. Ideally, the bodybuilder looking to make gains in leg mass shouldn’t be doing much cardio at all. Cardio is intense, and results in a devaluation of the resources of the central nervous system, as well as in recovery of the leg muscles.


Squats Training

If you MUST do cardio work each week, for leanness or health purposes, you should be aware that it will be very hard for you to make any notable gains in terms of thigh mass when you are forcing your legs and central nervous system to face down a series of 4 to 6 training sessions each week. The legs are a very large muscle group, and therefore do not recover all that quickly. Training them with weights breaks down a number of fibers. It is when the legs are allowed to rest and heal, amongst a surplus of calories and plenty of amino acids present, that growth can occur. Multiple intense or long-lasting cardio sessions each week tend to remove this rest period. The legs are in a state of perpetual soreness. This may allow the trainer to shed unwanted body fat, but it will also lead to thighs that lack any true size.

Reorganize your goals. If you are currently sitting at an excess of 15-18% body fat, it would probably be a good idea to first shed some body fat and get your physique down to a more palatable 12 to 14% body fat. From there, you can embark upon a ‘clean bulk’ program, where you back off the cardio and really focus upon making gains in lean leg mass.

In bodybuilding, it’s all about leaving it all on the gym floor. When you complete your workout, you should be completely spent. If you have the goal of making legs grow, then you should train them and then feed them every possible resource (food, sleep, supplements, and potentially AAS) to make them grow over the following week, until the next weight session. If your goal is to become lean, you should focus only on retaining the leg mass you currently have. Keep your goals clear, and the gains will follow!