Friday, June 29, 2018

A Comparison Of Free Weights And Training Machines

Free Weights And Training Machines

There are various machines that can be used to apply tension and stress to the body. Some of these machines include free weights and training machines. There are various equipments which include; barbells, dumbbells, leverage machines, body weight exercise, and manual resistance. It is always recommended to use various machines in our training since not only does it boost our motivation but it also helps enhance the muscle development process.

In bodybuilding using different techniques will provide certain benefits. The first one is the ability to improve your body posture especially when you get old. Many people experience poor posture when they age and therefore the best way they can counter this effect is through bodybuilding using weights. The other benefit of taking bodybuilding is that it helps you increase your strength. Bodybuilding also helps you boost your body metabolism, which is very necessary if you want to lose weight. It also helps prevent osteoporosis which is a condition of the bones. Osteoporosis usually affects people in there old age and therefore bodybuilding helps maintain and prevent this ailment.

In bodybuilding you need to ensure that you use different techniques as opposed to using only one technique. The reason is because when you are using different techniques you will be able to stimulate your muscle growth.

Currently there are various equipments available in the market and all these equipments have there advantages and disadvantages. The best thing about using free weights is that they are very cheap when compared to the training equipments. The other advantage is that free weights are very versatile and can be used to perform certain routines which otherwise would have been difficult if you were using free weights.

However you need to first warm up prior to the exercise even if you are using free weights or training equipments. There are very many bodybuilders who are of the habit of assuming the importance of warming up before a weight training session. In fact many gyms do not observe this rule. Most bodybuilders are in a rush to workout there biceps and triceps that they forget to do any warm up prior to the weight training. What they don’t realize is that, when they do this they are actually jeopardizing there chances of achieving bodybuilding success.

For those who remember to start the workout session with warm-ups they perform them so hastily that they fail to be effective in stimulating muscle growth. When you are performing warm up sessions they should be intense and you should not do them for the sake doing them. You need to remember to first warm up since the body will become more flexible and hence you will reduce chances of gym injuries.

If your training machine is very effective you will be able to increase the efficacy of your training just the same way as using free weights would. The only thing which will not be able to achieve is the ability to obtain an optimal gain using only one single routine.

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Tuesday, June 26, 2018

A Look At Some Controversies Surrounding Women’s Bodybuilding

Lenda Murray
Lenda Murray
The early 90′s were full of controversy for women body builders. For instance, the Ms. Olympia contest of 1991 became the first ever aired live on TV. In this contest, the legendary Lenda Murray had faced a fierce challenge from Bev Francis, the runner-up to the title in 1990. Francis had previously been a powerlifter and had only converted to body building in the mid 1980′s, gradually, she refined her supreme physique in line with contest judging standards for body builders. To make matters worse for Lenda, Bev entered the 1991 Ms. Olympia larger and more defined than in all other years previously. By the night show Bev was leading and Lenda needed all of the votes she could get for the first place. When Lenda finally retained the title by one point over Bev, the contest became the most controversial to date.

The 1992 contest of the Ms. International was even more controversial. Bev and Lenda had set a new benchmark of size during the 91 Ms. Olympia contest. Fear gripped the industry and IFBB attempted to feminize the women body building sport, as a response. Led by Ben Weider, IFBB created a set of femininity rules requiring women body builders not to be too big so as to qualify for contests. The judges had to select a feminine, though not an emaciated physique as a champion, henceforth. The German Anja Schreiner won the title to spark phenomenal controversy. The blue-eyed German blonde had a symmetrical physique that only weighed 130 pounds and stood at 5’7. Her victory was announced amid so much booing until Arnold Schwarzenegger stepped on stage trying to calm the audience. He said, ” To hell with these judges”.

Anja Schreiner
Anja Schreiner
Critics said repetitively that IFBB had strictly instructed all judges to choose a marketable contestant in size and dimensions to the public and not the one with the best physique.

The same controversy was featured in the 1992 Ms. International contest. Paula Bircumshaw, a British competitor, stood at the same body height with Schreiner. Most people felt that both possessed the same symmetry and muscle definition. It was unanimous among observers that Paula had more muscle and weight (162 pounds ). Paula was the audience’s favorite for reasons clearly observable in her physique, but the judges relegated her to the eighth place. As if to cover up, the judges did not call all top 10 contestants as was custom, back to the stage after the show before announcing the winner. They only called back six contestants in an effort to keep Paula at the back stage.

The crowd simply rioted, chanting Paula’s name. To their relieve, Paula returned dignified in poise and pose, to the main stage to stand alongside the top 6, before dramatically giving the judges the middle finger. For that, she was given a yet more controversial year-long suspension.

Paula Bircumshaw
Paula Bircumshaw
Similar controversy was also seen in women body building circles in 1993 and 1994. It was becoming a trend, that judging body builders on vague femininity features was becoming a hot iron on the heels of IFBB. But that did not stop Murray winning the 1992 Ms. Olympia for being more feminine than the muscled Schreiner. The resulting controversy saw Schreiner retire from the Pro field.

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Saturday, June 23, 2018

Sets And Reps: Training Science Or Bodybuilding Art?

Sets And Reps
Sets and reps.. They are the mainstay of all workouts. After all, without their measure, no workout would have meaning and no body could be built. But are sets and reps more about creatively expressing a kind of bodybuilding license or personal philosophy, or are they truly scientific tools by which we build precise body parts of a certain size and shape?

Art and science can converge, particularly in this case. That’s because sets and reps and the results they bring in particular and specific combinations, deliver very definite things based on mathematics. The mathematics of training include sets and reps, training angles, and things such as time vs. intensity, etc.. The art of training includes how you utilize and direct those mathematics to create a result.

Training is a lot like the practice of medicine – both have elements of the scientific and the artistic. Most people think medicine is strictly a scientific, quantifiable kind of practice, and that doctors are the ultimate scientists. But more than that, doctors are the ultimate artists. The best of them create a pagination of scientific prescriptions and directions that create a result that can be pure magic. So too are bodybuilders – the successful ones – part scientist and part artist. This description of being “scientific” doesn’t include chemical supplementation either.

Training is a science, no doubt, but training is also largely an art. Not everyone can create a work of art and not everyone can create a training routine that is meaningful to the canvas they happen to be working with. Since your body is a canvas, of sorts, it’s important to understand how to lend dimension and image to that canvas.

Look, anyone can put together a routine of some kind. And, to some degree, putting a routine together will garner some result or another. But will it end up being considered a total picture of creative artistry? Not often. We laugh when we hear someone say, “If I took as many ‘roids as that guy, I’d be Mr. Olympia too!” The reason we laugh is that that person seems to have no clue as to the artistry necessary to create and direct a series of routines to net a series of results, in a very methodical fashion, over time. It takes incredible vision to see that this workout on this day, along with the workouts planned on subsequent days, all have a reason for being the way that they are and will culminate in a total picture of power and aesthetics.

So here’s the science of a workout, using sets and reps:
Since there is a minimal amount of time in which a muscle can be stimulated in order to achieve maximum strength and size gains, using a particular set of principles is necessary. Here is an example of what each rep range will proffer:
1 to 5 reps = Maximum strength increases; enhanced neural drive
6 to 8 reps = Good compromise between maximum strength gains and hypertrophy gains (IDEAL RANGE FOR BODYBUILDERS)
9 to 12 reps = Maximum hypertophy gains and an increase in strength (STILL IDEAL RANGE FOR BODYBUILDERS)
13 to 20 reps = Strength and endurance gains – less hypertrophy.

Gains in strength are best had in the lower rep ranges – which is what powerlifters use – and the best muscle size gains are to be had in the mid ranges.

Number of sets chosen
The overall number of both sets and reps should be based on how rapidly you will overtrain. The more sets you perform, you’ll naturally run the risk of overtraining. See the categories below to determine, overall, how much is enough and how much is too much.

Number of exercises per body part
The longer the list of exercises you wish to perform for a body part, the less sets you’ll be doing overall. So if you are doing legs and you choose to do squats, leg press, hack squats, leg extensions and lunges, you should do about 4 sets for the compound movements and 2 sets for the others, such as lunges and extensions, so you don’t overtrain.

Muscle size
If you are already have a lot of mass, the number of sets you perform will be proportionate to your current size and what else you want to accomplish. You will be doing more sets for the larger muscle groups and less for the smaller, but still more than a beginner.

Training Level
Beginners will require less overall sets and this should be taken into consideration. If you are more seasoned, you may be able to handle 4 sets of each exercise and 3-4 exercises per body part.

Composition of Muscle (Genetics)
More red or white fiber? Fast twitch or slow twitch? This is something you’ll only have a clue about by your performance with endurance and strength activities. If you are explosive but have little endurance, you’ve probably got a lot of fast twitch fiber. You’ll need to cater workouts to these determinations.

Putting it All Together

So here’s how it goes…
Ask yourself the questions associated in the sets section, and determine what your goals are in the rep section, and put together exercises that you know you want to do, with sets and reps assigned to each exercise. But it doesn’t stop there. You see, each workout is even more individual than this. Not only are the above considerations of hypertrophy vs. strength and issues of overtraining, fiber type and set and rep number, important, it’s also important to understand schedule, rest, how you eat, and a host of other factors that cannot be accounted for by anyone but you. That’s why workouts are so individual – and a total creation, using the science of facts.

Here are some other factors to consider and ask yourself before constructing a routine:
  • When do you train? (AM or PM)
  • Do you work a full day before training?
  • Are you overweight?
  • Do you get a full 8 hours sleep (minimum) per night?
  • Are you getting your caloric needs met?
  • Do you eat clean or anything you want?
  • Do you have stress in your life?

Can you now see why a workout is such a creative process? How sets and reps are not the only consideration, but certainly provide a great roadmap for results?

Sets and reps are the undeniable parameters we cannot live without. However, sets and reps are just the tip of the iceberg in terms of taking science and creating something original and unique to you and your set of circumstances and criteria. Plug in the other variables of your life, and you’ll find that sets and reps transcend mere science and become… art.

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Wednesday, June 20, 2018

A Look At The Booming Bodybuilding And Fitness Craze

Booming Bodybuilding

The fitness craze is a booming commerce Industry and here in lies the danger. A forty year old man is conned to believe that he can be transformed to look as good physically as that 25 year old, muscle bound, college dropout staring at you in the middle of the keep fit magazine. What they deliberately and purposefully fail to tell you is that this boy spent more time in the gym than in the classroom and that is why he looks the way he looks.

The myth that a forty year old pen pusher, as they call us, can suddenly loss stomach fat by diet supplements and wonder equipment might be just that, a myth! The Industry gives incomplete information on the dangers involved. The use of glossy adverts cleverly and cleverly worded guarantees deliberately omits to mention the risks involved and passions are aroused in the hood-winked older man yearning for past glory. This is commercialized fraud and deception with profits sidelining the safety of the consumer by supplying him with inadequate information on the risky but very expensive equipment and exercise.

The best ways to stay fit is by avoiding the use of steroids and instead exercise. The reason why I am saying this is because exercise does not come with any side effects when compared to steroids.
Exercising is not as hard as most people think. All you need is to wake up early in the morning or even in the evening and exercise for about thirty minutes. If you exercise for less than thirty minutes then it won’t be effective since the exercise is not intense.

Intense exercise will not only make you a lot fit but it even improves your state of mind. Exercise affects the brain chemicals and a person memory and analytical abilities are greatly improved. If you are suffering from insomnia then you need to start exercising since it has been known to improve a person’s ability to sleep.

If you practice to exercise regularly it will be of benefit to your character, in that it goes a long way in imparting self discipline. It also improves how you perceive life since it creates a feeling of wellness. There has been cases where people suffering from cases of depression found there healing through exercising. This is because when you exercise it elevates your spirit and thus the tolls of life don’t seem as heavy as they used to.

You should however remember that you are not supposed to train beyond your limits, if you do this then the results you get will be the opposite of what you were looking for. If you feel any cramp or pain when exercising then ensure that you give the body enough time to rest.

Another form of exercise which has received very many recommendations is yoga. It is the oldest form of exercise which was practiced among the monks. Yoga involves deep meditation in order to get in touch with the universe and the self.

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