Thursday, January 25, 2018

Acute Injuries Depicting A Bodybuilder’s Nightmare


From aching body joints, stiff backbones to sore muscles, bodybuilders are always complaining of injuries and impairments that shadow their gym lives. Injuries are second to normalcy to any bodybuilder or athlete though more prevalent to those who are in full bodybuilding excursions, due to that psychological or physical stress that has been placed upon the body. Injuries cannot be just wished away and might cost one the gains one has labored, by missing work outs, lack of sleep as well as ending that promising career. It is thus paramount to be aware of the different injuries that one at a specific period in the order of training experience or be inflicted with.

Injuries are very widespread and a lot. Tendonitis is one type of injuries which reflects the inflammation of ones tendons which connect the body muscles to the bone. Strain is the overstretching or the over use of the body muscles and is one of the most common injuries. Another common injury is a sprain, which is the over-stretching of a ligament that connects two clear bones. Bursitis is also a common injury occurring on body’s bursa sack, the platform which serves more as a pad in between muscles and specific bones. In addition, avulsion represents the eventual tear of a specific muscle, along a typical junction occurring between a tendon and its muscle, while a contusion is a bruise that has been effected by an impact during the training process. A fracture is the breakage of bones or bone, which could be partial breakage, complete or simply from a compression.

The above are just injuries in their entirety, but there are common injuries that should be recognized by all bodybuilders. Neck injuries is a very common injury, which results from severe stresses being applied on the neck muscle and occur after a shoulder shrug or an acute squat. Also, pectoral tears are also types of injuries which are as a result of tearing or avulsion along the tendon which connects the pectoralis of the humerous. This injury is quite common among bodybuilders who abuse anabolic steroids. Any minor tear is very painful and might represent a minimal bruise. A full tear results in the balling of body muscles along the sternum, inhibiting a huge bruise.

On the other hand, the sprains or back strains are injuries manifested by an excruciating pain evident at the center ones lower back and along the tip of the gluteal muscles. They can also be manifested along the para-spinal muscles. Mostly, these injuries result from the lifting of much heavy weights or even a poor way in doing squats or the taxing dead-lifts. Knee stains or sprains are also afflicted by injuries that include a meniscal tear, ACL tears, patellar tendonitis or bursitis. They are well depicted by an incisive pain through the line of the joint on the knee, closer behind it or even below a knee cap running through the tendon of the patellar.

By understanding the injury menu, one can then strive to work out smart and even evade a painful honeymoon.

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Monday, January 22, 2018

The Importance Of Allowing Your Training Regimen To Evolve


We all start from about the same spot when it comes to lifting weights. True, our bodies are all built differently, and we all have different beginning muscle sizes, body types, body fat levels, and muscle insertions. But when it comes to being introduced to weights, and growing our training environments and knowledge, the evolution is usually the same.

It usually starts in middle school. Perhaps we played a sport, or maybe we didn’t. We begin to see differences in our bodies from our peers as we all enter puberty. It becomes obvious to us that some of us have better physique than others, and that appearance can be a major factor in social success. At this time, many girls begin cutting out certain foods to become skinny, or boys will begin doing crunches. Soon we are often exposed to the iron itself. Maybe an older brother has a weight set we can play along on. Perhaps the school has a weight room available as part of a physical education (PE) class. Whatever the introduction route, it is around ages 12 to 14 to most young men learn about the weight room for the first time.

From there, the paths begin to diverge. Any lifting before age 12 can be counter-productive to bone growth. Once that age threshold is crossed, however, the sky is the limit! Wise young men who are fortunate enough to have good dietary information input will increase their overall lifetime gains by bumping up their meat and milk consumption to allow the bodies to have access to these vital nutrients during these formative years. Growth hormone and testosterone are plentiful in the body at that age, and just about any form of training with the presence of protein will lead to growth.

As we finish high school, many of us will either enter the workforce, or find ourselves in college. If you continue your education, being able to train should be easy. Most schools have decent weight training facilities, and due to the amount of time you’ll be reading and studying, weight training and cardiovascular training works very well with this. If you’re going to be reading for an hour each day, it might as well take place on the treadmill where the increased oxygen flow might actually lead to more information retention. If you opt for full-time employment after high school, you should start training each day before or after work, and develop a lifelong habit.

In terms of equipment, it is imperative that you obtain access to professional quality training equipment if you want to keep making greater gains as time passes. The 90-pound sand weights with the Weider bench was fine when you were 14 years old. Once you turn 18, you need to either train at a professional facility or begin building your own home gym using professional piece of equipment. Craigslist can be a great resource for finding equipment at great prices.

Your training should follow these phases as well. Train methodically and carefully as a youth. In your twenties, you can break your powerlifting records and live for the numbers. Your thirties will see you begin to mold this mass into quality muscle as muscle maturity kicks in. For the forties and beyond, the name of the game is muscle and health maintenance. Continue evolving your equipment and training processes and you’ll have success for a lifetime!

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Thursday, January 18, 2018

High Impact Training Explained

high impact training
Q:  I have really been into HIT lately, but I am losing strength, overall, on it. Is this normal to start HIT training and find that the second workout with the same body part finds you weaker?

A: A lot of factors play into whether you feel weaker or not. Rest, food and recovery are key. So is water intake and pre-workout supplementation. Use creatine for pre-workouts, eat enough calories (though not right before you train because that can sap your strength too, believe it or not), and check to see that you’re not low in T3 levels (get a blood test) have Mononucleosis, or that you are sleep deprived. Your diet may be good, but it may also not be giving you the nutrients you need.  A lot of people think, “I’m taking in 4000 cals/day so I know I’m getting all my vitamins and minerals and other nutrients” but that’s not always the case. Take an animal type pack of vitamins daily that have ultra-intensity in mind. You’re using a LOT more than your girlfriend or mom and dad.  The other big thing is that I don’t know exactly what you’re doing. Write back to me and I can better assess your routine. You might be overdoing it and taking too little rest in between. That will surely sap your strength and actually, is probably the most obvious answer.


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Monday, January 15, 2018

Extreme High Volume Training – 12 Workouts Per Week

extreme high volume training
High-volume training works wonders for some bodybuilders. Devoting 4 to 5 days per week to training, and spending 45 to 75 minutes in each session allows intermediate and advanced trainers to effectively stimulate each body part, while still allowing at least two full days for recovery. This is just about the ceiling that every bodybuilder should utilize when training, in terms of volume. However, there is a time when the bodybuilder needs to increase the volume even more. For times like this, we have the perfect workout for you!

This sort of training, over time, can lead to serious wear and tear on the muscles and tendons of the body. Even if you are an advanced bodybuilder who is chemically assisted, it’s still not likely you will be able to add size to your physique with a training regimen such as this one. Rather, this type of routine is designed for the advanced bodybuilder seeking to etch in detail as the show approaches.
Now that we have the warnings out of the way, proceed at your own risk! Here is the Extreme High Volume Training body part split.
Monday
  • AM routine: Chest (20 sets)
  • PM routine: Shoulders (12 sets) & Triceps (12 sets)
Tuesday
  • AM routine: Quadriceps (20 sets)
  • PM routine: Hamstrings (12 sets) & Calves (12 sets)
Wednesday
  • AM routine: Back (20 sets)
  • PM routine: Biceps (12 sets) & Forearms (8 sets)
Thursday
  • AM routine: Chest (20 sets)
  • PM routine: Shoulders (12 sets) & Triceps (12 sets)
Friday
  • AM routine: Quadriceps (20 sets)
  • PM routine: Hamstrings (12 sets) & Calves (12 sets)
Saturday
  • AM routine: Back (20 sets)
  • PM routine: Biceps (12 sets) & Forearms (8 sets)
Sunday
  • REST
  • No weights, no cardio today
Cardio should be added to this routine as well. After all, this is definitely a pre-contest routine, designed to help in etching in detail. Cardio should be performed first thing in the morning upon rising, before a single calorie has been ingested. This will ensure that you are burning stored fat, as opposed to glycogen (sugar) present in the body. For elite athletes who are in decent shape, 30 minutes of morning cardio should suffice.

Care should be taken to preserve the immune system when facing a tough routine such as this. We grow and heal when we rest, and training 12 to 18 hours per week in this manner. If you significantly reduce your caloric consumption while at the same time increasing your workload in such an intense manner, it’s likely you will burn a great deal of muscle in a very short period of time, or come down with a cold or the flu due to your compromised immune function. Instead, it would be preferable to begin your transition from off-season to pre-contest by starting this training routine while engaging in your off-season diet. After you’ve trained in this manner for two weeks and have developed some sort of tolerance to the high volume, you will be in a better position to reduce calories and enter the dieting phase. As always, listen to your body. If you realize ahead of time that this is indeed too much training, and you’re only doing it to etch detail into the physique before a show, you should see good results!

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