Monday, January 30, 2017

How To Make Your Cardio Training More Enjoyable

cardio training

Let’s face it, cardiovascular exercise is one boring beast. When you’re in the pre-contest phase and you are absolutely required to put in the time if you want to get lean. Here are some ideas for passing that exercise time while getting things done or maintaining your sanity. For the sake of this list, we will make the assumption that you have access to a treadmill or stationary bike with a platform that will allow for the attachment of various items.

Television

This is the easiest way to pass an hour of boring cardio. Turn on SportsCenter or MSNBC and spend 30 or 60 minutes catching up on the latest news that matters most to you. Or, put on a DVD and find out how the movie you fell asleep during last night actually ends!

Laptop

Check your email, surf your favorite websites, and spend some time on the bodybuilding forums as you complete your daily cardio!

MP3 player

By far, music is the most popular way to pass time while training. Look at the row of cardio equipment at any gym, and there’s a good chance that 90% of the users will be sporting a subtle white wire from their I-Pod to their ear. Set up a playlist that keeps you motivated, or a dance/techno list that will allow you to take stride in beat with the music.

Learn a new language

Pimsleur and other firms offer excellent disks on learning a new language by reciting lines after a voice on a DVD recording. Buy the disks, rip them to mp3, and pick up Spanish, Chinese, French, or another language as you pedal away. The increased oxygen flow to your brain will ensure you learn the language that much faster!

Read a book

Whether you’re a college student cramming for a test, or just a regular Joe looking for a little time to spend with your guilty secret of reading mystery novels, the stationary bike or treadmill is a great place to lock out the world and let your mind enter its own special place. Or, pick up a copy of FLEX or Muscular Development and plan tomorrow’s workout or tonight’s dinner!

Play piano

For those with or without a bit of musical talent, strapping a small keyboard to the front of a treadmill or stationary bike might be a very wise move. Imagine being able to practice your scales, write songs, or just blow off some steam with some chords, while your legs pump away the unwanted body fat.

Audiobooks

Okay, so the thought of reading while moving makes you a bit squeamish – that is okay. We don’t all have the stomach for it. What might be easier is an audiobook! You can order books on CD, or use Amazon’s new product known as the “Kindle 2” which actually reads many books to you. You can bump up the incline on your treadmill, close your eyes, and lean back as the book is read to you. It takes the thinking out of it, and allows you to enjoy the book without the nausea!

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Wednesday, January 25, 2017

Full Body Bodybuilding Training In 150 Minutes Per Week

full body training

Time is tight at the moment. You’ve done everything you can, but you just cannot break out of the demanding work schedule they have for you. The good news is that you’re piling up the money in these tough economic times. You have to pursue these opportunities. The bad news is that it’s costing you a great deal of time in the gym. At the very best, you can squeeze in thirty minutes per day, for 5 days. This isn’t making it easy to train high volume as you prefer, but you’re okay with backing off the volume if it means you can use more weight when training. Here are some brief workouts you can employ to effectively train a muscle group completely in about thirty minutes.

Chest day

Jump on the first incline bench press you see, and warm up with as many reps as you can compete with 135 pounds. From there, start piling on the plates and nail down 3 heavy sets. Jump over to the flat bench, where you will complete three sets of heavy flat dumbbell presses. From there, move to the incline bench and complete as many sets of incline dumbbell flyes as possible until the clock hits 30 minutes!

Back day

You can complete the first two movements in the power cage. Start with ten minutes of heavy deadlifts. Then, move to ten minutes of heavy barbell rows. After that, jump on the chin bar and complete as many repetitions as you can complete in ten minutes, regardless of how many sets that involves.

Shoulder day

You have three areas of the shoulders (front, side, and rear deltoids), but they don’t deserve proportionate attention. Give 12 minutes to the front delts, with movements such as seated dumbbell presses or barbell front raises. After that, it’s 9 minutes for dumbbell side raises, then another 9 minutes for bent over dumbbell raises or reverse-grip peck deck machine for rear deltoids. Complete shoulder pump in only 30 minutes!

Arm day

It’s time to go nuts in the dumbbell area. Combine biceps and triceps training using supersets. One set of dumbbell curls, followed by one set of triceps dumbbell presses behind the head. After three sets of those, move to standing barbell curls, coupled with skull crushers. After that, it’s all the cable work you can complete in what is left of the 30 minutes.

Leg day

Three sets heavy squats. Three sets hamstring leg curls. Three sets calf raises. Then run for the door!
Time is of the essence, so there is no time for chit chat in the gym. Put on headphones, leave your cell phone in your locker, and don’t think about anything but the compound movements you need to complete in the next 30 minutes. After that, you have 23 and one-half hours until you must return to the gym to hit these body parts again. If you have a home gym, you may be able to spend a little more time training, as you can complete other tasks such as chores or email work as you work. Good luck, and keep an eye on the clock at all times!

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Monday, January 23, 2017

Tips For Developing An Ideal Bodybuilding Training Program

ideal bodybuilding training

Ideal body training is very relevant for all body builders since it is the one which brings in positive results. This is the reason why, everyone is venturing in different websites, reading magazines and watching videos on body building, all in the pursuit of general information about success in muscle development. There are many body building training programs but they serve differently to produce diversified results.

Unilateral and bilateral forms of training are two main types of body building training. They mean completely different things and are carried out is several forms. Unilateral training is generally working out only one side of the body without considering the other half. A good example of this is the commonly used dumbbell training targeting the biceps through performing diversified curls. In this, it is only the left arm which is used to help curl a respective weight in the left hand. Unilateral training is always a great method of bringing up both sides of the body independently, making sure that they hold equal ability and strength. If you notice that, the left arm is much stronger then the right should be used and this ensures an effective method of making each arm to develop muscles effectively. Throughout the exercise one should assert equal stress on both arms while working out equal load on each to avoid imbalances in development. If biceps barbell curls were to be used, the case would be far much different in the sense that, one arm would develop more strength than the other and overpower the movement therefore; we would not be rectifying any issue.

On the other hand, bilateral training is the type in which each side of your body is exercised all at the same time. It is therefore the most effective way in ensuring that, there are perfect balances of the training. A squat, barbell curl or even the barbell bench press are some of the bilateral forms of training which serve a good purpose in muscle development. This form of training is far much better because, it ensure the use of heavier loads due to the presence of adequate energy provided by both sides of your body.

Other types of training may involve the use of isolation or compound exercises. They are also different in form and the way they are performed. For compound exercises, it is the involvement of many muscle groups at once and therefore working out several joints in the same exercise. Some of the most common known compound exercises include bench presses, squats, row, dead lifts and shoulder presses. They all involve the use of several muscles including the chest, triceps and the shoulder all at the same time. Isolation exercises are the complete opposite of these. It is an exercise which involves only one body part and it is this selective in nature. A bicep curl, triceps extensions or the leg extensions are some of the most common isolation exercises. With this kind of knowledge at least you can be able to know the differences and structure a training program which suits you perfectly.

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Saturday, January 21, 2017

Techniques For Weight Training Variance

weight training variance

Are you seeking a few new ways to vary your training so that you can keep challenging your muscle groups, and keep the grow coming? You have come to the right place. Check out these techniques that you should be using every single workout to keep raising the challenge in the gym that you are facing, and raising the response from your body (namely, muscle growth!)

Use more weight with each successive set

This should feel like common sense to some lifters, but others seem to miss out on the point entirely. You should never complete 3 or 4 sets of a movement using the same amount of weight. Each set should require you to add another 5, 10, or 25 pounds to the bar. This means you will be completing fewer repetitions with each successive set, but that you’ll be stimulating more fast-twitch muscle fibers with each successive set as well.

More sets each month

Each month, you should be adding 1 to 2 sets to the total number of sets used on each training day. This will mean that in the course of two years, you might be moving up to 30 sets. But at the same time, your body will have grown to meet this new demand. It is only through new stimulation that our muscles are forced to grow, and adding new sets is a fine way to do this!

Reduce time between sets

Part of adding more sets each month will also involve moving the sets closer together (by virtue of less rest time between sets). You’ll always want to keep at least 30 to 45 seconds of rest between sets so that blood and ATP levels can reset. But you don’t need to be spending 4 minutes resting between sets. Work it down to at 60 to 90 seconds between sets, and you’ll be stronger for longer with each workout.

Training past failed repetitions

Use a spotter to help you lift when you cannot do it on your own any more. After your final repetition, when you would normally halt all lifting, have the partner assist you in moving the bar through another 2 to 5 repetitions. Even if you are only able to move the bar through the negative portion of the repetition, you’ll still be making strides in terms of your strength and size. You cannot use a technique like training past failure on every set of a workout, but it can add some spice and spurn some new growth when all else fails.

Bump up the training frequency by one day

There’s a good chance you have been training in the gym using the same week split for quite a while. You probably hit each muscle group each per week, which may work fine for your schedule and sanity. However, you should try stepping back for a moment and imagining what it would be like to train each body part once every six days instead. Try that for six weeks and see what a difference it makes!

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Wednesday, January 18, 2017

High Volume Training – The Key To Improved Muscle Growth

high volume training

There is no doubt that high-volume training is very effective for thousands of bodybuilders for building the kind of mass necessary for standing on the bodybuilding stage. Sure, those low-volume, high-intensity articles look really good on paper. Why can’t a person attain maximum muscle in only one working set? Scientifically speaking, it looks great. However, in the real world, with so many factors (nutrition, diet, recovery, and those factors on the neuromuscular level), it’s darn near impossible to reach your bodybuilding potential without a lot of food, sleep, and yes, training sets.

In order to make your high-volume training most effective, you have to ensure you aren’t missing any of the crucial recovery factors. It’s going to be impossible to stay up half the night partying, then show up at 9 am and give it your all for 20 sets of leg day. Nutrition matters more than ever. You don’t just need a ton of nutrients – you now need them in highly consistent delivery. No more missing meals. In terms of training days, you can no longer push a day forward, skip, or combine your training days when it’s convenient. You have to attend the gym every day as scheduled. In addition, you should take your vitamins and supplements without fail. Your muscle growth is very dependent upon these little things!

There is no lying to yourself when it comes to high volume training. Twenty sets is twenty sets – it’s that simple. You can superset a few of them. You can make a few of them warm-up sets. But the fact of the matter is that you are going to require an hour of lifting to hit those 20 sets, any way you look at it. Shortcuts have all gone out the window at this point. You are going to do your time, without fail. Design your daily schedule so that you’re not rushing in or out of the gym. There will be time to take breaks in 8 or 10 weeks when you switch to a lower-volume training protocol to give your body a break. The time to train is now!

Bringing a training partner into your equation can help with many factors, both inside and outside of the gym. In the gym, you’re much more likely to reach failure several times per workout when you have someone pushing you and making sure the weight doesn’t crush you. At the same time, you’re going to be much more religious about your diet and supplementation – never missing a meal or creatine dose – if you know your partner is hitting the mark right on time. You wouldn’t want him growing that extra one-eight a pound of muscle, if you’re not!

Finally, patience is a major factor with high volume training. Initially, in the first week of training, you are going to initially see some hardness and new volume during that first week of training, but then you may see a crash as your central nervous system adapts to the highest volume. As the weeks pass, however, your body will adapt and growth will continue!

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Thursday, January 12, 2017

Training Techniques You Should Use In Your Bodybuilding Program

training techniques bodybuilding program
Bodybuilding is one of the most effective ways of boosting your self confidence and general self image. If you look at the life styles of bodybuilders you will find something in common, almost every bodybuilder lives a fulfilled life. This however only applies to bodybuilders who have become successful without the use of steroids use or any other enhancement hormones.

In order to mold your character through bodybuilding you need to train the natural way. This is difficult sometimes and that is the more reason why you will feel fulfilled when you know you succeeded through your hard work. Even if you are experiencing a bodybuilders plateau, do not be dismayed because a lot of bodybuilders also passed through the same experience before they were able to become successful. The first thing you need to do is to find out your objective for going to the gym. Your objectives should suite you and only you, so do not try to mimic the objectives of another bodybuilder.

Your objective for going to the gym could be to develop massive muscles and transform your whole body physique to look like a wrestler. Your objective on the other hand could be not to look like a wrestler but to simply acquire a well toned body physique characterized by lean muscles. Whichever the case you need to clearly define your objective because this will determine the kind of training regimen you are going to use.

Prior to any training exercise you need to warm up first. When you are training you need to ensure that your body temperature is elevated so that you can be able to warm up your muscles. When you undergo any form of training and yet your muscles are cold you will only be increasing your chances of getting muscle injuries. The muscles normally respond well to training when they are warm. After warming up, you should undertake the following training regimen according to your objectives;

1. Developing a well toned body

A person can be able to develop a well toned body and it is not a must that he gets bulked up. For you to be able to develop this type of body structure, you need to ensure that the weights you are using in your training are not very heavy and the number of reps you are doing should be more. In other words use light weights with high repetition.

This kind of training regimen will enable you to stay fit and sculpt your muscles as well.

2. Developing massive muscles.

You need to completely change your strategy all together if your objective is to get huge muscles. The training regimen you use should involve very heavy weights, with few repetitions. The whole idea of using very heavy weights is to be able to reach muscle overload and ensure that you have damaged your muscles to maximum capacity. This is known as constructive damage of the muscles and it is the only way in which your body can be able to grow tremendously.

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Monday, January 9, 2017

Training Tips For More Intense Workouts

training tips intense workouts
Q: My buddy and I were having a debate the other day about what “intensity” means in terms of an actual workout on paper. Do you think this workout is intense, too intense or not intense?

  • Straight Leg Deadlifts – 4 x 4 (12,10,8,6 + drop set for
  • Hamstring curls – 3 x 8-12
  • Good Mornings – 3 x 10,10,10
  • Calves – 6 sets
  • Biceps – EZ Bar Curls 5 x 12,11, 10, 9, 8
  • Preacher Curls – 5 x 12,11,10,9,8
  • Hammer curl – 2 x 8-10

What do you think?

A: Well, a few observations. Number one, it’s a big workout day- though I will say that I like it. I think it’s a lot of volume, but then, I also think that most bodybuilders don’t work hard enough. I wouldn’t say you are overtraining, unless I saw you and thought, “He’s not up to the task at his size” or something.

I do think the biceps workout is a bit too much. Doing 5 EZ Curl exercises with little variation in rep length, etc. is probably not ideal.

Also, EZ curl + Preacher curl is very intense for one workout. You probably won’t have much luck by the time you do preachers. I’d almost flip them in order. If you are trying to do an actual HIT routine, this is definitely too much.

The rule of thumb for anything is this: If you are doing your sets, and you are halfway through and your pump goes south, never to return in that workout session, then you’re done, whether you have 3 more or not!

This is especially true for biceps. When it’s gone it’s gone. Remember to keep moderate weight in your stiff-legged deadlifts too, because you lose the benefit and ultimately, the intensity, if you don’t.

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Friday, January 6, 2017

Circuit Training Bodybuilding Program

circuit training bodybuilding

Most body builders who have not tried to adopt a circuit training technique in their program live in ignorance of what is the use for a circuit training routine. It is important that you understand the aim and thus the benefits that accrue from a
circuit training workout routine.

In the basic, circuit training workouts are specifically designed to evenly strengthen all the major muscles and muscle groups in the body builder’s physique using specialized isolation exercises and a dose of compound exercises. The body must be built from the perspective of individual muscles and their supporting attachments, ligaments and tendons. Such an isolationist perspective helps determine how often and to what level of intensity, we stimulate muscle growth in the distinct body parts within a weekly training routine.

This does not however dismiss the importance and need of compound exercises in the training regimen, since it is through the compound movements that we harmonize the growth of distinct muscle and muscle groups. Compound movements are particularly important in building a solid strength base from which you can then progress to isolation exercises. The beginning point is always in compound movements, which stimulates growth in as many muscles as possible. In fact, there are those muscle groups in the body that can not be trained in complete isolation, since every form of exercising you use will unconsciously recruit supporting muscles.

After the preliminary training that solidifies body strength, especially in beginner and intermediate training levels, it is then important that the body builder plan the next move upwards in pursuit of greater muscle mass, strength and definition. This next phase is the one that requires him or her to split the workout sessions into isolation training where a particular muscle or muscle group is trained during a particular session, for so many times within the training week. By so doing, the body builder ensures that he or she imposes a far greater stress, ore rather workload, on the specific muscle group, than would have been possible using compound exercises. Inn essence therefore, circuit training it is all about achieving progress and intensifying intensity.

It is circuit training workouts that will ultimately perfect and amplify your overall body strength, muscular endurance, balanced physique development and the cardiovascular fitness to boot. Your circuit training ought to be designed in such a way as familiarize your muscles to the isolation exercises and the weight training equipment first before you move on to building intensity. Try alternating the muscle groups during the week, allocating a specific workout session for at least two different muscles or muscle groups. You must also ensure that the week’s training involved all the major body parts you have so as to balance gains.

Circuit training enables you to leave the trained body part out of the workout during the consecutive days, as you train the other body part and as it recovers from its training session. Actually, this is the principle used by hardcore trainers who hit the gym every day and still achieve crazy intensity levels without overtraining.

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Tuesday, January 3, 2017

Power Training


Since our first days in the weight room, we’ve no doubt been indoctrinated to train in a method that splits the entire body up into a group of 4 or 5 days. Chest and back are given their own training sessions, as are legs and shoulders. Often, arms will have their own day or they will be split up, biceps falling on back day and triceps being placed with chest. If you look around your gym, there is a good chance you’ll see plenty of people training in exactly this manner. They arrive in the gym, train one body part, and call it a day. It’s a tried and true method for bodybuilding training that has been the norm for a long time.

Then there is another school of thought employed by a very small group in your gym. These lifters know that the 4 or 5 days splits are going to be useful down the road when they have built up a decent level of muscle mass on the body. But they know that in the meantime, they have to build that level of muscle mass up first. They achieve this initial level of muscle mass and strength not through 5-day a week specialized training, but through a 3-day per week method based upon the use of heavy, compound movements that focus more upon major lifts instead of body parts. Here is such a training program for your consideration.

Monday – Squat Day

Begin your day with squats, of course, in the range of 6 to 8 reps for a full 5 sets. Then, move on to some other heavy leg movements including leg press and hack squats. Hamstrings and calves follow, as you would normally do, but the emphasis isn’t a pump, as would normally be the case for bodybuilders. Instead, you train explosively, moving more weight than normal with a bit less form than you would normally use. Train harder and heavier than usual, and then take a full day off to heal.

Wednesday – Bench Day

You’re back in the gym after a day of rest, and you’re going to train just as heavy and explosively. Today you’re going to be all about chest, followed by some triceps and shoulder work. Start with four sets of flat bench pressing in the range of 3 to 8 reps. Move on to incline bench pressing for four sets of 6 to 10 reps. From there, some heavy dumbbell work will finish your chest routine. Move to some seated shoulder dumbbell work, followed by some heavy skull crushers and triceps presses, and your day is complete. The heavier the better – and you should use a spotter whenever possible.

Friday – Deadlift Day

Start with four sets of deadlifts in the 3 to 8 repetition range. Barbell rows will follow, as will a few sets of chins or pulldowns. From there, spend about 20 minutes in the free weight area hitting the biceps with some very heavy barbell and dumbbell curls, toss in some grip work to keep the hands and forearms strong, and call it a day! Remember that this is not a powerlifting routine. It’s for bodybuilders looking to add muscle to their frame by adding some serious strength.

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