Monday, February 29, 2016

How To Reduce The Stress From Bodybuilding Training


Many people fail in the way of approaching stress emanating from the exercises and the modes of coping with the same have always been difficult. However a proper approach has to be adopted for body building to be as interesting as possible.

Fatigue is a major cause of stress in body building and it is due to soreness in the muscles that the strain develops. Massage is an easy and interesting way of doing away with stress. After a long work out, an individual should seek for the holistic massage that encompasses relaxation of muscles. When the body muscles are massaged the blood flow is enhanced and hence tissues are nourished with relevant nutrients for repairing and handling wear and tear.

Taking protein drinks and any other quenching fluids that help cool the body, is also a proper strategy. When the body is cooled it resumes normal temperatures and therefore allowing standard metabolism to resume in the process the brain also relaxes and therefore reducing the overload in what the brain hold therefore reducing stress to a great extent. However taking too much of the drinks may be of no use since the body consumes whatever it can and the rest is only lost as waste. Keep in mind that even if the drinks help reduce stress they are also helpful for the long term recovery process.

Adopting simple and interesting work outs that still remain relevant to body building is also functional to reduce stress. Swimming which is a hobby to many people is one type that helps reduce stress and still maintain warm up practices of body building. There are other people who have a passion of learning dances and this is also a key to relaxing. When they undertake these ventures they feel relaxed and exited therefore cooling the brain from concentrating on fatigue.

It should still stick on anyone that all extra body building activities are better carried out not as an excuse to stop exercising but only if need be.

Taking a cold bath is also advantageous in the sense that it cools the body and opens up the pores for easier breathing. When the body is free in breathing the metabolism state moves back to normal and all tissues are filled with energy for more exercises to come. The bath also allows comfort ability in resting and falling asleep becomes easier and this is exactly what body building requires.

Taking deep breaths in and out is one simple approach to reducing stress. This is because it fills the strained muscles with more oxygenated blood and since it is the type that carries nutrients it is very relevant in body building. The practice also helps avoid any fainting that may result from in adequate blood supply and therefore it should be undertaken regularly during the process of exercising.

Therefore for any body builder do not go for any complicated approach to reducing stress, just go about the normal and simple ways and surely success will follow you in body building.

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Friday, February 26, 2016

Bodybuilding Tips: Double-split Training

double-split training

We’re always looking for ways to shock our bodies into growing. It’s only when we find new ways to challenge our physiques – with new rep ranges, movements, or other variances – that growth occurs.

Well, this body part split may be just what you’re looking for. You start with a week of super-intense training, then scale back for a week. Check it out!

Week One
  • Day 1 – Train chest in the morning. Eat lunch, take a nap and have a snack. Then train triceps in the afternoon.
  • Day 2 – Train back in the morning. Eat lunch, take a nap and have a snack. Then train biceps in the afternoon.
  • Day 3 – Rest
  • Day 4 – Train shoulders in the morning. Eat lunch, take a nap and have a snack. Then train traps in the afternoon.
  • Day 5 – Train quads in the morning. Eat lunch, take a nap and have a snack. Then train hamstrings and calves in the afternoon.
  • Day 6 – Rest
  • Day 7 – Rest
Week Two
  • Day 8 – Train chest and triceps together at your convenience
  • Day 9 – Train back and biceps together at your convenience
  • Day 10 – Rest
  • Day 11 – Train shoulders and traps together at your convenience
  • Day 12 – Train quads, hamstrings, and calves together at your convenience
  • Day 13 – Rest
  • Day 14 – Rest
Once you compete day 14, return to day one. Essentially, you’re training ten times the first week, and 5 times the next. This is very confusing to your central nervous system, and will keep you growing.


If you’re a bodybuilder using anabolic steroids, then these routines will work fine for you. If you’re a natural, you’ll want to ensure you are adding additional sleep and calories to the week when you’re training twice per day. If you want to present a very unique challenge to your body, mix it up even more, and train in this fashion. You’ll be completing two short, and two long, workouts each week, mixing them every other week!

Week One
  • Day 1 – Train chest in the morning. Eat lunch, take a nap and have a snack. Then train triceps in the afternoon.
  • Day 2 – Train back and biceps together at your convenience
  • Day 3 – Rest
  • Day 4 – Train shoulders and traps together at your convenience
  • Day 5 – Train quads in the morning. Eat lunch, take a nap and have a snack. Then train hamstrings and calves in the afternoon.
  • Day 6 – Rest
  • Day 7 – Rest
Week Two
  • Day 8 – Train chest and triceps together at your convenience
  • Day 9 – Train back in the morning. Eat lunch, take a nap and have a snack. Then train biceps in the afternoon.
  • Day 10 – Rest
  • Day 11 – Train shoulders in the morning. Eat lunch, take a nap and have a snack. Then train traps in the afternoon.
  • Day 12 – Train quads, hamstrings, and calves together at your convenience
  • Day 13 – Rest
  • Day 14 – Rest

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Tuesday, February 23, 2016

Power VS Pump Training Philosophies

frank zane
For a few years, you’ll have the classical, Zane-like physiques winning top bodybuilding shows, and everyone in every gym in America will be training with isolation exercises, completing high-rep sets, and trying to “pump” their way to a symmetrical physique. Then, a few years later when most people have tired of the swimmer look, powerful physiques will return to the forefront of magazine covers and bodybuilding stages. Soon, you’ll have every kid in America squatting, benching, and dead lifting their way through 3-rep sets in attempts to be the biggest guy in the gym. Though the pendulum swings every few years, it appears we are certainly currently entrenched in a “power” phase, where the bigger man is considered better, and the better man wins, of course.

Professional bodybuilders used to train using the compound movements to attain a certain level of muscle mass, then “cruise” much of the time they were a pro, attempting to hold the size they had, but more importantly focusing upon finishing movements to refine the mass they already had to emphasize their strongest attributes. However, as the weight of the athletes onstage has increased over the last decade (mostly due to changes in sports pharmacology) many bodybuilders have found it imperative to keep training for power, even after winning the pro card with what used to be considered adequate size.

The result of this power phase is that many of the top physiques in the world have a near-identical look to them. You have the top guys using the same power exercises, following the same diets and drug regimens, and ending up looking the same when they take the stage. Those finishing movements, which bring out the spectacular unique aspects of bodybuilders, are being bypassed, as the guys complete the same mass-building exercises to keep up in this size game. Also, injuries are more rampant than ever before. Despite the improvements in surgical technology, 2 or 3 Top Ten bodybuilders seem to incur a career-threatening injury each year as a result of a torn lat, pectoral, biceps, or triceps, muscle groups which do tend to be vulnerable to heavy training after 10 or 15 years of continual mass training.

Given time, the trend will swing the other way. Bodybuilding fans will tire of seeing the same identical monsters onstage, and marketing efforts (and therefore trophies and covers) will return to the smaller yet more symmetrical arms of the “pump” bodybuilders. All we can do in the meantime is realizing that no one bodybuilding physique is most pleasing to all groups, as bodybuilders come in every shape and size.

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Saturday, February 20, 2016

Pre-exhaust Thigh Training Methods

pre-exhaust training methods
Walk into any gym in America and find a guy completing his leg day workout. Chances are, he’ll be completing his workout in the same manner each time. He’ll begin with 5 minutes of walking on the treadmill. He’ll stop by the water fountain for a quick drink, and then he’ll immediately head to the squat rack to begin lifting heavy. He may feel he’s hitting the front thighs while they’re at their strongest, and he’s right. But if his goal is to be a bodybuilder, and not a powerlifter, he may be sabotaging his own progress. Let’s examine why.

The squat is a compound movement which involves many muscle group besides the quadriceps. The hamstrings, glutes, hips, calves, and back all contribute to this movement. This makes it a great movement for overall growth. However, it also leads to some problems when, due to genetics or lifting style, these supporting muscle groups absorb too much of the brunt of the work. Sometimes, people develop great glutes and hamstrings, but their lifting style prevents the thighs from become all that involved in the lift. When this occurs, the bodybuilder must recognize this shortcoming, and work to pre-exhaust the thighs with isolation movements before moving on to the mass building, compound movements. Essentially, he will be reversing his workout. It would look something like this.
  • Leg Extensions = 4 sets x 12 – 20 repetitions
  • Dumbbell Lunges = 4 sets x 10 – 12 repetitions
  • Leg Press = 5 sets x 8 – 10 repetitions
  • Barbell Squats = 5 sets x 8 – 12 repetitions
You can substitute movements, based upon personal preferences and available equipment. The first two movements should be of isolation nature, and the last two (or three!) should be of a mass-building nature. You’ll notice that for the most part, you are working backwards from the isolation movements to the compound movements. This will allow you to isolate the muscles of the quadriceps first. After all, due to shape of frame and training experience, many of use allow hips, hamstrings, and calves to detract from quadriceps during compound movements. Once you complete the isolation movements, you move up to more and more compound movements. This allows your thighs to be truly stimulated in the earliest sets. They will then be somewhat pumped already when you arrive at the mass-building movements such as leg press and barbell squats. At this point, even if your body’s natural tendency is to let the supporting groups do more of the work, the thighs will still be involved to a very great degree.

A simplified version of this front thigh per-exhaust routine involves simply placing a movement such as leg extensions at the front of your thigh workout. You’ll still be able to complete the barbell squats when you’re near your strongest point, which will bode well for those “power-builders”, trainers who care about both size and strength. As long as you find ways to stimulate the front thigh muscles individually, before you employ the larger compound movements, you’ll find success.

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Tuesday, February 16, 2016

Tips For Increasing Biceps Training Intensity

biceps training intensity

Biceps are, by far, the most noticeable and popular body part, both inside and outside of the gym. For this reason, many bodybuilders devote an inordinate amount of time to training this muscle group.

While this may pay off in the beginning, where a moderately developed bicep will stand out on an otherwise untrained physique, the biceps often hit peaks before other groups. This leaves the upper arms lagging as the rest of your muscle groups see growth. Here are a few tips for stimulating some biceps growth!

Train them once a week

Yes, many top bodybuilders do hit their biceps twice a week. But they have a level of genetics, experience, and anabolic assistance that you do not. If you know you will only get to train the biceps once ever seven days, it’s a safe bet that you will give it your all!

Use perfect form

Anytime you swing the weight up using a little bit of ‘body English”, you are transferring the stress of the lift from your biceps, to your back, hips, and shoulders. You’re not worried about hip and back size, however. You’re most concerned about the biceps! Don’t short-circuit your results by cheating.

Train with a partner

Nothing will give your training a kick in the pants faster than training with a partner – particularly someone a little bigger and better than you. As you strive to keep up, you’ll train beyond your preconditioned limitations. It’s a lot safer as well.

Keep the weights increasing

Walk into any gym, and you’ll see many people using the same weights for biceps that they were using 2 or 3 years ago. You’ll notice they look the same as they did back then, as well. It is only through stimulation at new levels of intensity – more weight, and/or more repetitions – that growth can occur. Keep increasing the weight just a bit each week.

Use Down-the-Racks

Grab the 60 pound dumbbells and complete a full set of alternate db curls. Set the weights down, and then complete a set of curls with the 50s. Repeat for the 40s, then the 30s. At the conclusion of the set, you’ll have reached failure 4 times in under two minutes, while completing 40 very intense repetitions. It’s the ultimate training!

Iron Crosses

Iron Cross curls are just like standard biceps alternate dumbbell curls, with one exception. With each curl, you bring the dumbbell up to touch the opposing shoulder. This is a variation which allows for greater weight to be used, as well as some stimulation of the biceps at an entirely new angle.

Explosions!

Use a very heavy weight, and explode the weight up to the top. Then, lower it back down, calm and completely under control.

Stretching more

Keep the stretching to a minimum before your training. At the end, however, spend a full five minutes working out the lactic acid which has accumulated during your tough workout.

Flex!

Before each set, flex your biceps in the mirror for a full 20 seconds. Repeat at the conclusion of your set.

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Saturday, February 13, 2016

Waistline Watchful Abs Training

abs training
Many consider bodybuilding to be an art of illusion. This isn’t necessarily a sport where the biggest man always wins. The winner is more often the man that looks like he’s the biggest, at the same time displaying excellent conditioning as well as presentation. In many competitions, the most filled out middleweight will win the show, while the less defined heavyweight competitor must settle for less points.

The V-taper is one of the most desirable illusions that bodybuilders want to present while on stage.

Having the V-taper illusion will consist of the waist appearing very narrow and the shoulders appearing as wide as possible. The entire upper body will have a ‘V’ shape to it. A convincing V-taper appearance will make the physique look more athletic, this look will also make the chest and thighs appear to be more muscular. The V-taper look is very hard to achieve, in order to get it bodybuilders work to make sure their waistline stays small, but also that it still looks muscular on the bodybuilding stage.

Lower Abs

Many bodybuilders forget about this area when they are training. While on stage a good portion of this area is covered by posing trunks, therefore this region is occasionally neglected by a lot of bodybuilders. Obviously this is a mistake, especially because the majority of bodybuilding shows are won on the basis of who has the least weak points, not the most strong points. The lower abs still need to be trained, even when not in competition. The purpose is not to have the abs fully ripped all the time, but instead to have a strong base there so that they can be fully developed come show time.

Upper Abs

Bodybuilders most likely have an idea on how to train the upper abs. Hitting the area with crunches is best, and has become the new standard ever since the sit up was phased out. Bodybuilders have come up with a very successful strategy for upper abs in which they neglect the area until about 2 months right before a show or competition. Doing this keeps the whole midsection trim all the time without the bulky muscles expanding the waistline, but it still offers plenty of time for the abs to be shaped by the bodybuilder right before the competition.

Oblique

Squats and dead lifts can be categorized as heavy compound movements, which have an effect of adding mass everywhere on the body. This is great for bodybuilders looking to add muscle mass to the general body, but it can also be though for those training to keep the waistline measurement as low as possible. These people need to weight their options to determine which is going to be more effective to the goals they are trying to reach.

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Tuesday, February 9, 2016

Training Tips For Increased Muscle Gains

muscle gains
It is a very difficult task to achieve weight gain especially if you are a hard gainer. Being skinny is no joke, especially if you are a teenager. I remember when I was growing up, my early teen years was a living nightmare. I got teased a lot about my weight to the point that my self esteem was quite low. I could not even approach a girl without hesitating, and this was the period when everyone was dating. I got lonely and depressed until one day I decided enough was enough and sulking was not going to give me the results I was looking for.

I knew if I wanted to improve my chances of getting beautiful girls I had to transform my appearance. However this was not a very easy task it had to take a lot of dedication and hard work on my part.

After two and a half months I had acquired twelve inch biceps and I can not stress enough how this helped improve my life. Not only did it improve my chances with the ladies but it also help me get out of the depression state as I was able to significantly improve my level of self esteem.

I will try and share with you the methods I used in my efforts to gain weight which worked for me and am sure they can work for you if you stick by every details;

1. Do not undertake aerobic training

Weight gaining has nothing whatsoever to do with aerobics; this is because aerobics leads to the burning of calories. When you want to gain weight the last thing your body needs is to burn a lot of calories. Calories act as the body fuel and therefore for you to be able to do the heavy weight lifting you need to conserve the calories you have in the body. When you want to gain weight, you should focus on gaining the right kind of weight. By the right kind of weight, I mean an increase in muscles and not fat. When you increase body fat you will develop a pathetic body physique. Therefore for you to develop a good body physique which is symmetrical you need to ensure that you concentrate on attaining lean body muscles.

2. Eat foods which are rich in calories

If you want to gain weight it is not just a matter of eating a lot of food. There are many aspects you need to consider with regards to the kind of food you are eating. You should eat foods which have high concentration of calories. There are various foods which are rich in calories such as proteins, complex carbohydrates, and fresh fruit juices. In fact you should make it a habit of taking protein shakes during the middle of the night as this will also make you increase the amount of calories in your body.

3. Weight train

As we mentioned earlier your main objective should be to attain the right kind of weight and not fat. Therefore you need to weight train in order to get lean body muscles. The lean body muscles will be useful in burning the excess calories which would otherwise be converted into body fat.

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Friday, February 5, 2016

Heavy Training Routines For Building Mass

Everybody wanna be a bodybuilder, but don’t nobody want to lift no heavy ass weight. But I will!

Ask any bodybuilding fan who spontaneously uttered those words in his training DVD, and he’ll probably be able to tell you that was Eight-time Mr. Olympia winner Ronnie Coleman. If you’ve seen his DVD, you know that Ronnie trained like perhaps no man in bodybuilding history. It was heavy, it was intense – but it was still bodybuilding training. He employed the use of extremely heavy weights – all of the time – in order to grow his muscles to levels unseen at the pro level before or since then. Ronnie simply used more weight than anyone in the room for 6 to 10 repetitions, and he did this consistently for over 20 years.

ronnie coleman

First, it should be noted that heavy training is NOT powerlifting. You have no need to use 1, 2, or 3 rep sets. If you can’t complete six reps, then you’re using too much weight. But at the same time, if you can complete 12 or more repetitions, it’s time to add some weight to the bar! You train using a standard bodybuilding set/rep scheme. That would be something like 12 to 16 sets, with each set consisting of 6 to 10 repetitions. You use the same movements as a standard routine, for the most part. You want to use free weights whenever possible. Deadlifts and T-bar rowing go a long way toward building new muscle mass. At the same time, exercises which work the same muscle group – such as hyperextensions and lat pulldowns – do not help instill growth nearly as much. The bodybuilder using heavy training to focus on mass should always make free weight training his first, second, and third option for any body part. Cables and machines should be used last when the muscle group has already seen enough muscle fiber damage!

One cannot forget that this style of heavy weight training – the cause of Ronnie’s success all those years – was also the cause of his downfall. At age 41, after over two decades of training in this extremely heavy manner, Ronnie finally succumbed to injuries to his lats and triceps. He took time to heal, and came back the next year, but the damage was already clearly done. Ronnie won 4th place at the 2007 Mr. Olympia show, and quickly retired. He who lives by the sword, dies by the sword. Ronnie used extremely heavy weight training to reign at the top of the bodybuilding world for almost a decade, but it inevitably was the cause for his career to end.

When you’re training with extremely heavy weights with the goal of new mass, you may want to include a product such as glutamine to your regimen to eliminate some joint soreness and pain. Eat a great deal of food, as your body will certainly be able to utilize the extra calories and protein grams. Finally, sleep more. It may seem like only a small change switching to heavier free weights, but it’s a major shock to your central nervous system. Sleeping more will help you to grow.

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Monday, February 1, 2016

Training Each Body Part Six Times Per Month

training each body part
For many decades, a debate has raged between rivaling forces in bodybuilding training. Just like gun proponents argue 9mm vs. 45 caliber, or basketball players debate Nike vs. Reebok, a debate rages in bodybuilding with no clear answer in sight – until now.

Should a bodybuilder train each muscle group ONCE or TWICE per week? Well, it all depends. Sometimes the answer is one, sometimes the answer is two. Sometimes, it’s neither! Let’s learn more.
If you’re looking for a system which allows you to soak a muscle with sets, and really give yourself some serious time to recover before the next training session, then training each body part once per week is probably your best option. This program also allows for more rest, and less time in the gym.

Some people prefer to have two training sessions per muscle group each week. Maybe they enjoy spending the extra time in the gym. Or, the luster of being able to train hard, but not being dependent upon muscle fiber failure for new growth may appeal to them. Training each body part twice per week is a very forgiving method, which doesn’t require many sets be employed. Finally, if you seek a system which allows you to train with a lot of sets, and get back to the body part sooner than now, then training each body part 6 times per month might be right for you. Here is how such a sample routine would work.

Week One
Sunday – Chest, Triceps
Monday – Back, Biceps
Tuesday – Shoulders, Traps
Wednesday – Legs
Thursday – Rest
Friday – Rest
Saturday – Chest, Triceps
Sunday – Back, Biceps

Week Two
Sunday – Shoulders, Traps
Monday – Legs
Tuesday – Rest
Wednesday – Chest, Triceps
Thursday – Back, Biceps
Friday – Shoulders, Traps
Saturday – Legs
Sunday –

Week Three
Sunday – Rest
Monday – Chest, Triceps
Tuesday – Back, Biceps
Wednesday – Shoulders, Traps
Thursday – Legs
Friday – Rest
Saturday – Rest
Sunday – Chest, Triceps

Week Four
Sunday – Back, Biceps
Monday – Shoulders, Traps
Tuesday – Legs
Wednesday – Rest
Thursday – Rest
Friday – Chest, Triceps
Saturday – Back, Biceps
Sunday – Shoulders, Traps

As you can see, this workout is advantageous in several ways. First, it allows you to train without enough sets to really tear up those muscle fibers. At the same time, this system doesn’t make you sit and wait a full 7 days after training until you can hit that muscle group again. Very often, the muscle group is fully recovered in 4 to 5 days, and you lose progress waiting another 2 days to hit that body part again.

This training system allows you the freedom to decide if, after training for four straight days, you’d prefer one rest day, or two. You also have the ability to insert a rest day any time you wish. If it ends up breaking up the week, it’s no problem. You can always train chest and triceps immediately following your leg day with zero problem. If you can’t decide on 1 or 2 training days per week, give this system a shot!

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