Friday, October 28, 2016

How To Determine The Frequency And Duration Of Your Training

frequency duration training

There are many bodybuilders who are not sure about the training pattern which is going to make them attain optimal results. When it comes to the training frequency many bodybuilders are not sure whether they should train for consecutive days. In order to determine when you should train, you need to look out for any soreness in your muscle tissues. If you are feeling any soreness in your muscle tissues then you need to postpone training until the following day. The recent trend among seasoned bodybuilders nowadays is to divide there workouts into the upper and lower body part workouts. When they separate there workouts as such they are able to train for consecutive days in the gym. When it comes to the frequency of your training you should avoid skipping training for four consecutive days. If you choose training on Tuesday, Thursday and Saturday this will be an effective training frequency. A three times a week workout frequency is still effective in helping you stimulate muscle growth.

The other query that many bodybuilders have is with regards to the duration of there training. If you want to stimulate muscle growth you should avoid training for more than an hour. You need to shorten the time you spend in the gym if you want to increase your muscles mass. In order to spend less time in the gym, you need to train using compound movement technique. Compound movement exercises help you train more than one muscle at the same time and this help you reduce the amount of time you spend in the gym. When you are weight training, the first twenty minutes are the most important since this is the period needed to stimulate muscle growth. You should therefore avoid any weight training program which proposes that you should train for an hour. You need to ensure that during those twenty minutes your training session is very intense.

Apart from the frequency and duration of the training other important aspect of the training will be highlighted in the gym. The first aspect involves warming up properly before even starting to lift the weights. Failure to warm up before lifting weights will make you injure yourself when training.

The reason why you need to warm up is because it helps increase the flexibility of your joints. The reason why many bodybuilders injure themselves when they are lifting weights is because there joints are not flexible. When you are lifting weights you should also ensure that you first stretch before doing the actual lifting. Stretching also helps increase the flexibility of the joints thus you will be able to reduce the probability of getting injuries when lifting weights.

It is also important that you maintain text book form when you are lifting weights. The importance of training using proper form cannot be overemphasised. When you train in text book form you will be able to avoid ‘cheating’. Cheating is where you use your body movement to do the actual lifting.

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Tuesday, October 25, 2016

Top-Down Chest Training

down chest training

Ask any top bodybuilder what area of his chest he works to stimulate most, and barring a few exceptions, they will all answer in the same manner: Upper chest! The upper pectoral shelf was made legendary by Arnold Schwarzenegger in his bodybuilding heyday, and not a whole lot has changed since then.

Arnold could balance a full glass of water on his upper pectorals, and bodybuilders have been trying for years to match that feat! Here is a training style which emphasizes the upper pectorals.

Incline bench press

For this particular movement, you will be challenging yourself to bring the barbell down to a point at the very top of your chest. Remember that you’re working from the top of the chest down, so you will need to start at the top of the chest. Flex the pectorals at the top of each repetition as you press the weight out. Use a lighter weight which allows you to lower the weight all the way down to a point about an inch above the chest, and an inch below the neck. Repetitions should be slow and focused.

Incline dumbbell press

Immediately move to the incline dumbbell press, done in standard form. You can’t control where the dumbbells come down due to the fact you are using independent arms on two different dumbbells, but you can work to use as much weight as humanly possible. If your repetitions don’t go all the way down, you shouldn’t panic. You’ve covered that base with the last exercises and you will again with the next movement. For now, you just want to build mass by using heavy weight in the 6 to 8 repetition range for incline dumbbell presses.

Incline dumbbell flyes

Now that you’ve lifted heavy, it’s time to return to a bit of control with your movements. Select a weight that will allow you to pause for just under a full second at the lowest point of contraction when you lower the weight to the extended position. Make your repetitions slow and deliberate, and don’t attempt to go too heavy. You’re trying to build muscle, not break any silly records regarding incline flye weight being used. Be smart, safe, and you’ll see the upper pectorals and shoulder/pectoral tie-ins improve dramatically.

Flat dumbbell presses

It’s time to go heavy again, this time targeting your middle chest. Knock out 4 to 6 sets of very heavy flat dumbbell presses. Use a spotter cupping your elbows if at all possible. Repetition range should be in the 6 to 10 range using heavy weight and 75 to 80% range of motion. No need to go all the way down!

Decline bench press

Finally it’s time to hit the bottom portion of your chest. You’ve torched the top section with three movements. You’ve tortured the middle section with flat presses. Now you should use a decline movement. Bench press with a 15 to 18 degree incline is probably the safest movement out there in terms of controlling the weight (with or without a spotter) at the end of your workout when control may be an issue. Use moderate weight – don’t go too heavy! You’ll need to bring the barbell down to the lowest point on the pectorals possible, around the nipple area. Make every repetition slow and focused.

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Friday, October 7, 2016

Breathing Repetitions For Arm Training

arm training

For years, bodybuilders have used breathing squats to push their bodies to new levels of growth, for both the legs and overall body size. The technique is simple. Squat for ten repetitions using an amount of weight which normally causes you to fail after ten repetitions. Then, take deep breaths for 10 to 60 seconds, and complete an 11th repetition. Then take more breaths and complete a 12th rep. Soon you’ll be completely exhausted, your legs will be beyond pumped, and you’ll be on rep 16 or 17. Your goal is to hit twenty repetitions. This same principle can be applied to arm training, to help push your biceps and triceps to levels of pump – and resulting growth – that you’ve never seen before.

Let’s begin with biceps. Grab an EZ-curl bar and complete your usual 10 repetitions. Once you hit that 10th rep (and presumably fail to be able to move the weight any more), take 5 to 15 deep breaths and complete another repetition. The time will allow more oxygen to move to the trained area, but will also allow you to catch your breath and break up some lactic acid buildup. In 30 seconds or so, you’ll be up for another repetition. Complete this 11th repetition. Take more breaths then move on to the 12th, 13th, 14th, and repetitions beyond. Can you reach twenty? After completing one brutal set of EZ bar curls, repeat this process for standing alternate dumbbell curls. Keep the weight moderate, the breathing breaks long, and again hit your twenty repetitions before dropping those dumbbells on the floor and calling it a day for biceps.

You’re not done yet, however, despite however bad that pump in your biceps may be. Now, it’s time to move on to hitting the triceps. You’ll be using the same procedure as listed above. A total of 40 repetitions, divided between the two exercises will suffice. Select a mass building movement such as skull crushers, then move on to rope pressdowns for your second movement. Be sure to use a spotter when completing the skull crushers, or any other movement which may result in injury should the weight fall. You’re training way beyond failure, so an inability to maintain the bar can occur, and often does.

Remember that with this heavy training, you are going to need more resources in order to recover properly. Your joints are going to hurt. Your central nervous system is going to need a greater recharge each evening. You’re not going to be able to heal so fast following your workouts, since you’re doing more than ever before. Bump up your caloric intake to ensure you are providing your body with the resources it needs to grow, and cut back any unnecessary cardiovascular training to ensure you are growing, and not getting leaner. Above all, once you have trained using breathing reps for arms for 4 to 6 weeks, you’ll want to return to the “easier” methods of training to give your joints and CNS a chance to recover.

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Wednesday, October 5, 2016

All-Machine Chest Training

all-machine chest training

Do you ever seem to have one of those days in the weight room where you just don’t think you have it in you to move those heavy free weights around? You know that moving the heavy iron is in a major way responsible for the muscle you gain. You know machines are usually not the way to go, unless your goal is toning up. Today, however, you might be nursing an injury, dodging an illness, or just plain not in the mood for the free weights. Or, more commonly, it might be 5:05 PM on a busy Monday afternoon, and the free weight area is absolutely packed with people. Whatever the case, you’re in a situation where you wish to opt for a day off the free weights, say for a chest workout. Let’s get to work!

Nautilus Flat machine press

You will be able to go very heavy on this movement, which is ideal for the first chest movement. Since you don’t have to control or balance the weight – all you have to do is push – you will be able to use more weight than you normally would for this exercise. Don’t waste your energy with a ton of stretching or warm up, outside of two minutes on the treadmill and 60 seconds pectoral stretching. Get on that machine and press out 4 sets of 8 repetitions.

Incline Hammer Strength machine

Scoot on over to the Hammer Strength machine and get to work. By this point in the workout, you’re probably aware of the fact that you won’t be needing as much time between each set for recovery. You can essentially take about 90 to 120 seconds between sets and you’ll be ready for the next round. Complete 4 sets of 10 to 12 repetitions. You’re still training heavy, but not as heavy as you would be with free weights.

Chest Fly Machine

This machine may be very hard to get to, in many gyms. The fact that the machine reverses to serve the role as a rear deltoid movement means you’ll probably have double the users. Don’t let it get you down. If you’re the biggest guy waiting in line, there’s a good chance you’ll see the machine shortly! Knock out 4 sets of 10 to 15 repetitions. Keep the weight moving slowly and flex your chest at the top and bottom of every repetition.

Cable Crossovers

Finally, it’s time to finish off those pectorals of yours with a safe, zero balance movement which is very safe for avoiding injuries. Plus, this exercises targets the pectoral-deltoid tie-ins, which are very important if you wish to place well in bodybuilding competition. Keep the repetitions in the 12 to 20 range, and keep these reps very slow. Your goal is to feel full contraction in every repetition, and force every muscle fiber in your pectorals (which have just endured 12 steady targeted sets) to do it all over again! Stepping forward or backward can also vary your angle of attack.

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Saturday, October 1, 2016

An Excellent Way Of Training With The Exercise Ball

exercise ball

An exercise ball is a very common and inexpensive type of equipment used mostly for the home gyms. Turbo Jam of late has adopted a workout package that incorporates the exercise ball in its performance. The turbo Jam creator, Johnson blended the wholesome funkiness of the Turbo Jam with the different challenges of ensuring that stability is maintained on the respective exercise ball. The end result is the ball workouts and the total body blast. This is why the equipment is used by many body builders in reaching their goal for a fit body.

Using the exercise ball helps efficiently in getting the perfect workout for your body building. However, it is very unusual to get a body building workout, which uses the exercise ball as the main part of its cardio workout. Most often, the exercise ball workouts puts its focus on the common strength training. For the typical ball exercises, they include either pushups or crunches when using the ball. Turbo Jam usually uses the ball in a different and effective way.

There are very many keys to successful use of these exercise balls and they serve as the roots for effective training. The first thing which should always ply in the mind of the body builder is that, the ball must always b filled with enough air. This can be well determined by the type of exercise that many people choose and a trainer is best suited to provide guidance on this. The exercise ball must always be inflated to such a point that the body builder’s knees are at an averagely 90-degree angle especially when he is sitting on the specific ball. Proper inflation of the ball, allows the completion of the exercise but when is poorly inflated it can lead to failure or unsafe training therefore causing injuries.

It is very important for a body builder to learn how to sit on the respective exercise ball without any blunders or hurting himself since the technique is usually tricky. The process requires more of training and assistance before getting used to the whole process. What is more challenging about the whole routine is staying on the ball for certain duration since perfecting of the balance is the ideal for the body builder. This therefore requires a well balanced body in terms of development and also demands the fitness of the body builder because of maintaining such a balance.

As a wise body builder always research more on the different packages meant to help you learn more on exercise ball usage. These packages come in varying forms and they suit individuals differently and this is why they have to be well chosen. There are in video formats and this illustrates well on how to go about the exercise balls. It is all upon the body builder to dig deeper in the pocket and get the best for his routine so as to ensure success and avoid failure completely for his training program.

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