Showing posts with label bodybuilding. Show all posts
Showing posts with label bodybuilding. Show all posts
Sunday, December 13, 2015

Caffeine and Other Accelerants During Training

Today’s bodybuilder is rarely seen in the gym without an energy drink. Packaged in sleek red or blue glossy containers, these beverages are packed with sugar, vitamin B, ginseng, and of course, lots of caffeine. They also contain a wide variety of proprietary ingredients from as extensive assortment of companies, each promising to do more than the last to help athletes perform better in the gym. Let’s check out some of the benefits and deficits of using such energy drinks.


Benefits
You will train with more intensity than you ever have before. You may discover you can do 1 to 3 additional reps of many movements. Your endurance will increase. Your energy will increase. You will feel terrific. You’ll outshine the former you, and you’ll be alert while you do it. Energy drinks will make you a better trainer in the gym.

Deficits
Energy drinks are a crutch. High blood pressure can result from long term use of caffeinated products. Bodybuilders who use such products often feel edgy or jittery. They are highly addictive. Once they have been used daily for 4 to 6 weeks, they will become a requirement and lose nearly the entire boost they once delivered.

Conclusion
Energy drinks can be useful tools in the gym, as long as one doesn’t become dependent upon them. Once an athlete needs an energy drink just to function in the gym, the benefits become nil and the athlete becomes an addict. Yes, caffeine is truly that addictive, and the other propriety ingredients included lead to a combination the body will continually crave. If you are training for a personal best on day, give them a shot. However, they shouldn’t be used every day in the gym. Perhaps limit their use to two times per week, on huge compound movement days such as chest, back, or legs.

Additional thoughts
If you do decide that additional energy in the gym through the use of a legal stimulant is the route you wish to take, consider one other thought. Are all of these fancy drinks necessary? Is it possible that the athlete would receive the same level of stimulation from a 10-cent yellow caffeine pill? Try the plain yellow caffeine pills and see if their results are pretty identical to the energy drinks, if not improved. Caffeine pills cost about $2.79 for a 16-pack, so cost is never an issue. If you need a gym stimulant, give them a shot!

Accelerants During Training
Monday, December 7, 2015

Effective Ways To Build Muscle

People most of the times take their body for granted. They never pay much attention on how to care and enhance its functioning. Just like the muscles. Muscles play an essential role in human anatomy. It protects the bones, makes our body move, uphold body posture and even provide heat to maintain regular body temperature. Advance technology made people’s live easier. A person will not stand up and change channel manually, they have remote controls for that. You can do your shopping while resting on the bed with the use of internet. These kinds of activities make a person lazy and reliant to gadgets. Thus, they do not use their muscles as much as they should. If muscles are not utilize the body would weaken and is susceptible to illnesses. In order to avoid this scenario, you should start your exercise program. There are best build muscle ways that you can do, just find the one that is suited for you.

Building Muscles
One of the best build muscle ways is strength training. Strength training makes use of dumbbells to heavyweight barbells. You have to start with the lightest and increase its weight as you get use to the exercise. Lifting weights can help develop your muscles on the arms, biceps, triceps and back. You can likewise, engage in bodyweight exercises like sit-ups, pull-ups, squats, and lunges. These types of exercises do not require you to use any equipment but can still help your muscle grow and get toned. Different bodyweight exercises targets different muscles on your body that is why it is advisable to do all forms.

Surprisingly the best build muscle ways cannot fully work without spending time for revitalization. You can do this by getting enough rest. You do not have to go to the gym every day, what you have to focus on is the intensity of the exercise. Further muscles grow when you are at rest. With this comes getting enough sleep. Further drink plenty of water; you will need it to hydrate your body.

The best build muscle ways is effective if accompanied by proper diet. You cannot expect for your muscles to get toned if you incessantly consume high calorie foods. Your diet must include a large portion of vegetables, fruits, lean meat, eggs, and dairy products. You have to start paying more attention to your body, specifically in building your muscles. Not only do you get healthy benefits from doing so but also it will make you more confident and physically attractive.
Saturday, December 5, 2015

Reasons Why You Should Stretch Before Weight Training

Although stretching should not be undertaken as a distinct workout routine by itself by a body builder, it is important to incorporate stretching exercises in your bodybuilding regime. Ideally, stretching exercise should be performed as a warm up routine for five to six minutes preceding the weight exercises. This helps amplify the efficiency of the training session in three specific ways. These three are discussed in details here under.


The first benefits of including stretching exercises in your training regimen is increasing your muscle group’s and body part’s range of movement. This can be simply put as increasing flexibility of your muscle groups such that you can move to the entire range of motion that your muscle groups are naturally apt to cover without severing the joints, supporting ligaments and tendons. A consistent use of stretching exercises as a warm up before the main workout actually increases the length of most muscles and their connective tissues. The tendons are made more elastic by and by. Within no time at all, you are able to increase the range of the muscles movement. Your limbs and also joints can move further and more swiftly than before, extending to extents that would have caused injuries prior to the stretching exercises. That is physical fitness at its very best, a dream of every individual, body builder or not.

Stretching Before Workout


Secondly, consistent and regular stretching sessions as part of the wholesome training regimen for the muscles usually increases your body’s ability to efficiently perform many skills and movements in the gym. Remember that if you are serious about weight training, you need to be at your most flexible point. You will be dealing with immensely heavy weights, weights that can easily slip from your control and mess you up for ever. You need to be very agile, fast and reactive within nanoseconds, if you will be safe in the weight room training.

There is no better way of ensuring that you are apt in dealing with these giant weights than by stretching up before facing them. You need an abnormally wide range of motion for each and every muscle group. When you achieve this flexibility, injuries will very hard to come by. Since your body is able to take a variety of stances to prevent severing muscle ligaments and tendons. You definitely can do more things in the gym, and then, do them better. You can jump here and there, up and high, without pain or uncomfortable stiffness the day after.

Thirdly, consistent stretching exercises help in injury prevention especially for intense weight trainers like body builders and weight lifters. Once the muscle groups become flexible, the ligaments elastic and the tendons versatile, you will avoid most injuries that result form muscle tears, snaps and rips. No matter how far you go even sometimes outside the normal range of motion, unconsciously that is, the muscles will not snap or tear. They will be well in their form, as long as that is not made the order of the day. One of the major causes of training injuries ids lifting weights with stiff, rigid and stout muscles that are totally against any motion. So stretch up and go home smiling, injury free.
Tuesday, December 1, 2015

Samples of Basic Muscle and Fitness Training Tips


Bodybuilding Tips
 Strength training should be a part of everyone’s fitness routine. Not everyone desires to spend hours in the gym gaining massive muscle growth. However, for most of us, a basic muscle and fitness plan can help us shed unwanted pounds and gain energy and stamina improving our quality of life.

Bodybuilder or homemaker, everyone wanting to start a new fitness plan or program needs to understand a few basics.

1. Strength Training
There is no need to ‘pump iron’ with endless repetitions. For those not used to any type of strength training, simple body exercises using their own body weight and a set of resistant bands may be enough. When using hand weights or weight machines, you want a weight that is heavy enough to challenge you to complete an exercise in good form 12-15 times. High repetitions may burn fat a bit faster initially but it also increases your chance of not maintaining proper form for safety and maximum benefit.

2. Burn Fat to lose weight, do not lose muscle!
Cardiovascular exercise does burn fat. It might come as a surprise you that you do have to spend hours running for miles at a time. Research shows intervals of fast then easy running burns up to eight times more calories and leaves your metabolism higher longer after a workout. You can set intervals up on a treadmill or pace yourself around the neighborhood by alternating running and walking at various intervals. Not only will you burn more calories but your endurance will improve quicker as well.

A higher metabolism rate means calories continue to burn even after you finish the workout.

3. Eat Clean!
Do not make the mistake of rewarding yourself for a workout by stopping at the fast-food drive in!
Junk food provides little nutritional value for fueling a workout. No muscle and fitness training can bring results unless combined with a healthy diet built around lean proteins, plenty of fresh fruits and vegetables, whole grains and good polyunsaturated fats.

Optimal fitness happens when you find that balance between a muscle and fitness training plan that works for you and support your plan with a healthy diet of nutritious foods.

Consult your doctor before beginning a new routine. Ask him to recommend a team of experts to help you set up a diet plan as well as a sensible muscle training routine that is right for you.
Saturday, November 28, 2015

Leading Causes Why You Are Failing As a Bodybuilder

Have you been failing in bodybuilding no matter how hard you try? If your answer to this question is yes, then the reason why you have not been succeeding could be because you are committing the following mistakes which could be jeopardizing your muscle growth.


1. Ignoring the self
For you to be able to grow your muscles you need to first understand the state your body is in. You need to take note of the current state of your body so that you can be able to choose a training system whichM will help you realize your goal. There are three body types which include: Endomorphs, Ectomorphs, and Mesomorphs. Therefore the training regimen you use should be tailor made to suite your body type.

2. Improper Training
If you do not use proper techniques in your training you will not be able to transform your body and succeed in bodybuilding. The use of proper techniques during training is what separates the failures and the winners in bodybuilding. The proper techniques to use include the use of compound movements and the use of progressive resistance training. Squatting exercises are a very good example of compound movement exercises. As a bodybuilder you need to focus more on compound movements because they train more than one muscle group at the same time as compared to isolation movements.

3. Lack of a proper Nutritional plan
If you do not have a proper nutritional plan then there is no way you are going to succeed as a bodybuilder. Nutrition plays a major role when it comes to muscle building. There are certain foods which are a must for bodybuilders. They include carbohydrates, proteins, vitamins and healthy fat. A bodybuilder needs to go on a high protein diet because proteins are the building blocks of muscles. For muscle hypertrophy to take place a bodybuilder needs plenty of proteins since they are used to repair worn out muscle tissues.

Muscle growth occurs when the muscle are repairing themselves after the intense damage brought about during training and for this process to occur they require plenty of proteins. As a bodybuilder it is also expected of you to increase your carbohydrate intake so that you can be able to supply the body with the needed energy to undertake intense training. Carbohydrates contain plenty of calories which are the chief source of fuel for the body, without which one cannot be able to train intensely in the gym.

If you do not increase your intake of carbohydrates the body will burn proteins in order to generate energy hence there will be very little proteins remaining in the store to help the muscles with the recovery process. Therefore in order to ensure that there is enough proteins in store to help in muscle growth you need to increase your carbohydrate intake as well. Healthy fat contains a lot of calories which are a great source of fuel for your body.

4. Take adequate Rest
You cannot succeed to build your muscles if you do not take adequate rest at night when sleeping and also during bodybuilding workouts.

Bodybuilding Tips
Thursday, November 26, 2015

Tips and Tricks for Breaking Through Leg Training Plateaus

Are you currently an intermediate or superior bodybuilder who just can’t appear to spurn growth in your legs to keep up with that of the upper body? It’s not an uncommon condition to deal with. Inside the gyms and bodybuilding phases across the world, you’ll meet a lot of bodybuilders who focused on their chest and arms in the beginning many years of their coaching, and neglected their legs. When they finally did start training legs, their upper bodies by now had a one to two year advantage when it comes to all round advancement. They may well have worked challenging to provide their legs as much as par, nevertheless they also kept their upper body training in the highest possible intensity. Because of this, their legs may possibly have grown, but still haven’t been in a position to succeed in the amount of development noticed on their upper bodies.


Because the bodybuilder reaches the age of 28 or thirty and past, it turns into harder and tougher to create gains when it comes to leg mass. Most bodybuilders gradually recognize the unfortunate truth, that they almost certainly won’t make significantly in the terms of leg mass with out extraordinary indicates. These means can incorporate the use of anabolic steroids, or superior training approaches. Let’s go over a few of the training techniques which may be employed to spurn leg mass when gains are sluggish to come.

Leg Training Plateau


Pre-exhaust
Start your leg program with a set of high repetition leg extensions, and then move directly towards the squat rack for any set of large squats. Repeat for five sets. By then your front quadriceps, an location which is weakest on most bodybuilders with weak quads, can have received one of the most stimulation they’ve at any time felt in your life! You’ll be able to follow this act having a good combination of high-repetition leg press

Front squats
Numerous bodybuilders dislike them because they’re awkward and only permit you to use a fraction of the regular squat poundage. Nevertheless, front squats are remarkably powerful for adding mass to the front thighs. Use them two to three times monthly.

Go large
If you are lifting as significantly weight as being a 180-pound bodybuilder, then you’re going to stay 180 kilos. If you are lifting as a lot fat as being a 230-pound beast, and providing your physique with sufficient nutrition and relaxation, then you might be going to develop beyond the 180 pound mark and move closer to 230 kilos. Lift light, stay light – it is that simple!

Bulking
It is nicely recognized that it’s impossible to acquire many inches on your thighs without having adding ten to twenty pounds on the scale reading. In the event you wish to acquire several kilos of muscle in your legs, it is time for you to add a great offer of calories for your every day caloric consumption. It is possible to always diet away body fat gains later on. Appropriate now, it’s crucial to add as a lot muscle as achievable as early inside your training profession as doable.

If you’ve not nevertheless reached the age of 30, you might be in excellent form. You ought to immediately make leg mass the focus of your coaching. The time is now to create enhancements. Your all-natural hormone levels after reaching age 30 will make it extremely difficult to add any meaningful leg size.
Sunday, November 22, 2015

Tips For Improving The Effectiveness Of Instinctive Training

Bodybuilding Training
Most of us know out bodies fairly nicely. We know what time we require to consume, and what meals aid our bodies to operation most efficiently. Inside the health club, numerous of us comply with instinctive coaching also. We enter the fitness center with an approximate idea of what movements we plan to use that day. For instance, if it’s chest day, we have a fundamental notion just before getting into the gym that we’ll probably commence with two pressing movements (bench press or incline dumbbell presses perhaps). These will likely be followed by one or two machine presses, then some cable or dumbbell work for the pectoral-shoulder tie-ins. The capacity to train instinctively originates from many years of coaching, and creating a great understanding of what workouts the body requirements to develop every muscle group. Here are several extra ideas for a lot more successful instinctive coaching.

Play with quantity
If you’ve been making use of the exact same instinctive coaching concepts for a long time now, it is quite likely you’ve discovered a comfort zone when it comes to quantity. You could hit twelve sets to get a body part and just ‘know’ that it’s time for you to go residence. Or, you may go overboard with sets, completing as well many, consistently, for a long time. Scaling up or down may result in greater results.

Keep it fascinating
In the event you lived inside the exact same location for several many years, you may have also been attending the identical fitness center for numerous years. That indicates you’ve been making use of the exact same machines, benches, weights, and training systems and environments for years. You might uncover that a new gym may deliver new determination, or new devices which it is possible to use to increase your instinctive coaching.

Experiment with time of day
If you’ve constantly skilled within the afternoon (and your schedule permits it) attempt training within the morning or late at night. You may discover you have power amounts, or new machines obtainable at the new time of day. Combine it up! Something to maintain the body guessing throughout your traditional instinctive training will result in new results!

Use occasional shakeups
If you’ve always educated with the identical fundamental layout for instinctive training (chest day, adopted by again day, shoulders day, arm day, then leg day), it might be time to shake up that program. Switch to a two day per week routine, or alter up physique component order or grouping. Sometimes a training rut can develop from making use of the exact same weekly layout for years.
Monday, November 16, 2015

Abdominal Training Tips From Bodybuilding Pros

Getting back your lean, attractive body requires both exercise and diet. The muscles of the abdominal wall are of great concern to bodybuilders because they provide the anchor on which all the limbs are attached. Consistent abdominal exercises will greatly increase your chances of ‘getting there’ as far as bodybuilding is concerned.


Many easy exercises are very common even among amateur bodybuilders. What is very crucial is for one to follow the same order throughout the exercises. Firstly, head lifting acts as an introduction or a warming workout. The next level involves the shoulder lifts which are meant to make the upper part of the trunk get used to the more vigorous exercises in the near future. After that curl-ups are introduced and their role is to instil confidence in the bodybuilder as well as enable him develop the right posture for all activities. The final and most intensive part is called the abdominal crunch.

Abdominals Workout


Equipment for Abs exercise
You should wear comfortable attire, footwear and a workout mat or any cushioned carpet. There is no limitation to the variety from where you can choose these equipment. It all depends to personal taste. The important factors to consider are comfort and safety.

The schedule for Abs exercise
Basically professional bodybuilders ought to do at least 10 complete repetitions for each level throughout the whole exercise. The idea is to strive for consistency and progress.

The procedure for the Abs exercises

1.The head workout
It involves lying on your back while the arms are parallel to your body. Slowly start bending your knees until you are able to make the feet lie flat on the floor. Breathe inwards while keeping your abdominal wall relaxed. Lift your head as you slowly exhale. Lower your head as you inhale once again.

2.The shoulder workout
It follows the same procedure as the head workout, only that now you must raise both the head and the shoulder as high as possible.

3. The abdominal muscle curl-ups
The bodybuilder should be familiar with the shoulder workout. In fact, it at first involves the procedures of the shoulder workouts. After this you need to reach the arm-length and then slowly raising your trunk until it forms 45 degrees between the legs and the exercise mat or the surface. Never stretch your neck to a point where your body balance is compromised, all in the name of daring. Make sure that you repeat this exercise 25 times.

4. The abdominal workout
The aim of these exercises for bodybuilders is to develop and strengthen the muscle groups of the abdominal walls. A success of a bodybuilder is mainly hinged on a strong muscular framework of the torso. The important of this workout cannot be gainsaid. there are those of us with an ugly protruding stomach. They are easily strengthened using this workout. Lie flat on the floor. Let the lower parts of the legs lie against the floor in a parallel position. Let your arms lie on your side and then start inhaling while raising your shoulder as if you want to look straight ahead. Exhale and go back to starting posture. Make as many reps as you can.
Thursday, November 12, 2015

Muscle Building Tips You Should Follow

Muscle Building Tips

Looking for a few muscle building tips? You’ve come to the right place. Let’s look at your training, supplementation, diet and rest to determine what you could be doing to boost faster results in terms of muscular size, strength, and performance!


Eat more protein
Many bodybuilders stifle their own potential for growth by failing to give their body the protein it needs to make the most of workouts. Following a tough leg, back or chest workout, your muscle fibers are craving amino acids to assist with recovery and growth. You need a steady stream of nutrients in the form of protein feedings every three hours to make this possible. Food sources such as egg whites, chicken, pork, and beef are ideal, and you should also be consuming at least one whey protein shake daily.

Add that cardio
Many athletes seeking an addition of 15 or 20 pounds of muscle mass to their frame will cut out all cardiovascular exercise. This is a band move! Just 15 minutes of cardio, 3 times per week, will boost appetite, increase blood flow to the muscle groups of your body, open up lung capacity (useful on those sets of 20 rep squats!) and above all, will keep your heart healthy. Without heart health, all the muscle in the world won’t matter to you! This is one of those muscle building tips that can save your life!

Stick with compound movements
Many young bodybuilders will enter the gym and attack every exercise station they see. They will ignore those boring free weight benches and run straight for the various cool stations such as cables, dumbbells, and machines. This is NOT the way to go! Those isolation exercises are terrific for shaping muscle you’ve already built. But those heavy barbell movements known as compound exercises – including squats, bench press, deadlifts, rowing and shoulder press – are much more effective for overall muscle growth because they recruit larger groups of muscle fibers.

Supplement wisely
Don’t try every new supplement that enters the market on a monthly basis. Don’t stack up 5 or 10 different new supplements at once. Rather, employ a regimen which utilizes tried and true standards, such as Mesobolin or creatine, and use them for two months at a time, alone. Record your gains and decide if the supplement is right for you. One of the top muscle building tips is not to try to add too many supplements at one time.

Eight hours in bed
It is often difficult for us to fine time to sleep a solid eight hours. Some of us are unable to sleep that long, even without schedule limitations. However, the simple act of lying in bed and relaxing with your favorite book or television show, can be enough to facilitate some muscle growth and recovery. Look at some of the top bodybuilders of the past twenty years – the Kevin Levrones and Dorian Yates – they slept at least eight hours each night, and always enjoyed a one hour nap each day.
Sunday, November 8, 2015

Secrets To Gain Mass Fast

Gain Muscle Mass

There’s a difference between wanting to simply build mass and wanting to build muscle. To many people, mass simply means to gain more weight, muscle weight or not. But when you want to build pure additional muscle, you have to go about it in a completely different way. We’ll focus here on how to gain muscle mass, which is indeed added weight, but not weight that also contains bulky gains of excess fat.


1. Consume More Protein
Protein, whether its animal based protein, such as lean white meat, fish, eggs, and low fat dairy, or whether its plant based protein, such as nuts, seeds, legumes and tofu, all contain the necessary building blocks of muscle fiber. These substances are known as amino acids. There are both essential and nonessential amino acids that the body needs to quickly bulk up with additional muscle.
You can obtain these protein sources either from food or from protein supplements that come in powders, such as whey protein, or in so called protein bars, which are usually loaded with cabs in the form of sugar. The average adult man require 50-60 grams of protein a day for normal growth and nutritional needs. To bulk up with muscle mass, a bodybuilder will have to consume much more than that daily.

2. Heavier Weights
Adding muscle mass faster can easily be accomplished by working out with the heaviest weights you can without straining yourself or getting injured. The heavier the resistance you lift, the faster your muscles grow. Using heavy weights, you’ll quickly begin to see much more bulging muscles.

3. Lift Your Own Body Exercises
This is similar to the lifting very heavy weight principle described above. To gain massive muscle mass rapidly, you need to perform many sets of low rep exercises such as leg squats, parallel bar dips, bench presses, and chin ups. Aim for six to eight reps in each set of eight to twelve sets per exercise and body region.

4. Extend Duration of Weight Workouts
When you follow the lifting of heavier weights concept, you can add even greater muscle mass and bulk by lengthening your workouts. Increase by ten percent in time during each subsequent week. This will force your muscles to have to grow even faster due due to substantially increased resistance that comes when more time is put into workout sessions.

5. Don’t Burn Excessive Calories
Even though you should be doing regular cardio to effectively cross train, you don’t want to be running marathons every day and burn off all the muscle calories you just packed onto your body the day before in the gym. Only do enough cardio to keep the fat off and have you looking ripped. Too much and you’ll quickly diminish the muscle mass you’ve been working so hard for.
Wednesday, November 4, 2015

Tips To Help You Build Muscle

Bodybuilding Tips

In a world where everyone wants to look better and build muscle it can be difficult to find the right methods to help a person achieve their fitness goals. A good work out plan is the key to success, and these tips should help you reach your goals.

Keep a workout log. This will help you keep on track with you daily fitness routine. It will also give you a place to set goals. Remember people who write down their goals have a much better chance of reaching them than people who do not. You will want to try to create an extra four to six pounds of muscle a month, beyond that, weight gain is usually fat.

Drink anywhere from four to six glass of water a day. Dehydration is the enemy when attempting to build that body that you want.

Make sure to have a good, healthy meal about a half hour before you work out. hitting the weights while you are hungry slows down muscle growth.

Using a training partner can help you stay motivated on those days when you dread hitting the weights. Turning it into a friendly competition can help you keep the motivation needed to go that extra mile.

Every 48 hours began your workout with three full body, weight training sessions.

Start your workouts with stretches and a short run to get your heart rate up. This will help met down fat, and prepare your body for the more intensive parts of your workout plan.
Saturday, October 31, 2015

How To Boost Your Intensity During Bodybuilding Training


Bodybuilding Training


1. Getting pleasure from your discomfort and pain
One of the main ways that bodybuilders thrive is the ability that they have to revel in their pains simply because they have been able to get past a certain weight level and thus assured themselves that they are stronger and more ready to get onto the next weight barrier. This is one of the most satisfactory feelings that you can have as a bodybuilder. Though the road to the top is painful and the fact that you will be grimacing a lot you should take comfort in the fact that the pain will yield results that will turn heads.


2. Mastering your fear
The bodybuilder should get over his fear in the gym. This pain is mostly related to the strain and stress that the workouts will impact on your body. This should not hinder you from pumping more and more iron because you know that the means will justify the ends. Alongside this point there is a need to have a clear distinction between going all out wisely and going all out unwittingly. The later will surely land you in trouble mostly from injury. It may even draw the curtains on a career that could have really shone. Be cautious even as you master your pains. Learn to listen to the signs and signals that the body will be relaying to the brain. Know how to differentiate between muscle injuries and muscle burn. Once you learn to do all these rightly you will undoubtedly enjoy success both physically and emotionally; I forgot a third, you will be able to get mental satisfaction as well.

3. Memories are important but they should not stop you
As a bodybuilder you will encounter instances of pain and discomfort that will not be erased from your memory as fast as you would want them to. These memories may be so traumatic but as long as you are focused you will make all the attempts possible to learn from your mistakes and then use this knowledge to increase your intensity in a more informed way. There is no reason for you to cow in fears of pain etched in your memory; shake them off and make progress.

4. The jungle rule applies here perfectly
In the jungle, it is the strongest that survive. This is also the case in the gym. You will often start out as a large group but as time progresses the weaklings will back off leaving only the best to continue. Motivate yourself as being one of the best. This will drive up your perseverance and motivation. No great gains have been made with timid efforts.

5. The winner takes all in bodybuilding
Bodybuilding is not about the team it is about the person. It is your effort and intensity that will earn you the top prize. Do not be restrained by your fears, conquer them because this is the only way to get top notch results.
Friday, October 23, 2015

Valuable Bodybuilding Training Methods

Bodybuilding has been around for quite a long period of time. Over the years many people have developed various strength training regimens that are supposedly the best for developing this muscle or that other one but the truth of the matter is that such claims cannot be backed up scientifically. As persons have adhered to these styles of training they have met continuous disappointment and this is really disheartening to those who are really intent on making it big. This article will try to detail six training methods and strategies that are guaranteed to give you value for your time in the gym.


Try keeping the workout as short as possible. The body has a limited amount of energy that can be spent productively as you work out. For this reason, training should not be a prolonged affair. It should be precise and to the point. The body takes around 30 minutes tops before it depletes its blood sugar level. Your workout should lie within this bracket for any meaningful gain to your muscle mass. A short workout is required to stimulate the muscles optimally and this is what’s required for muscle growth.

Maintain a progressive overload. This point means that the load capacity that you are used to in training your muscles should not be a static quantity. You have to improve the overload with time in a progressive manner.

Steroids Bodybuilder


The body increases the muscle mass by responding in kind to the strain that you put on it. The more strain or load that is applied, the greater the gain in terms of muscle mass. Of course this has to be done carefully to prevent the risks of injury. The body needs to be stimulated into growing more. This can be only achieved through more weight load. If you do not give the body this much, it will adapt to the current weight load and will not feel obliged to grow further. This is referred to as a plateau phase.

Regulate the frequency of your training. Most people have been conditioned to think that the longer thy train or the more frequently they exercise in the gym the greater the results they will achieve in terms of growing bigger. This is all unsubstantiated and untrue. Longer workouts are counterproductive for the most part. What is actually important as has been noted above is to try and keep the workout as short and explosive as possible. As the body will grow in the resting period, it will be indeed dumb if you insist on working for say half a day.

Over-compensation. This point is much of a follow up to the previous point. The body needs to be given much time to recuperate. People have traditionally seen no importance in allowing for adequate rest. This is not laziness, it is intelligence. Talk about brains and brawn!

Insist on selective intensity. You will gain more if you can make your training regimen to be more wholesome through adopting compound exercises as opposed to individual body part exercises. Compound exercises will play within your training time and you will see the progress much sooner since the whole body will be trained explosively.

Visualize. Everything has to be visualized before it’s conceptualized. Set yourself a target and go towards this goal. Don’t train blindly; know what it is that you require and go for it.
Monday, October 19, 2015

7-Day Training Program: Push/Pull Plan For Bodybuilders

If you polled most bodybuilders in your gym, you would discover that many of them use a routine which allows them to hit each body part once per week on its own training day. This system has become wildly popular in recent years, but it wasn’t always this way. Decades ago, when men the likes of Pearl, Zane, and Schwarzenegger walked and ruled the bodybuilding landscape, hitting each body part twice per week was the norm. Let’s hop in our protein-fueled time machine and look back to this time, and design our own training manual for push/pull training, which allows us to hit each body part twice per week. You will be designing your own individual training routine based upon the exercises you enjoy, and the equipment that is available to you in your home or commercial gym. You can always rearrange this routine as needed, if you find Monday and Tuesday are better rest days, for example. Let’s jump in!


Monday
This will be your first “push” day of the week. You will be focusing upon compound movement for the chest, quads, calves, shoulders, and triceps. Divide a total of 16 to 20 sets between these body parts. Keep the rep range somewhere between 6 and 10 for most movements.

Tuesday
This is your first “pull” day of the week. Today you will be using light to moderate weight for compound movements, with the emphasis being upon nailing down a nice pump without going too heavy. The muscle groups trained will be hamstrings, back, and biceps. Forearms can be added if needed. A rep range of 10 to 20 is perfect for Tuesday.

Wednesday
This is a rest day. Spend your time stretching today, and consuming a great deal of carbohydrates. You’re only halfway to Saturday, your next rest day.

Thursday
Repeat the muscle groups targeted on Monday. This time, use the same number of total sets, divided among higher-repetition isolation movements. You hit the major muscle fiber chunks on Monday. Now it’s time to focus upon targeting isolated areas of the muscle group. Rep range can be heavier, in the 10 to 20 range.

Friday
Let’s end the week with one serious workout. Back, hamstrings, biceps and forearms will be targeted today, using a nice set of compound movements. At the conclusion of this mess of deadlifts, rows, curls and leg curls, you should be ready for a two day break! Keep the reps low, in the neighborhood of 6 to 12 per set.

Saturday
This will be a rest day, and you should certainly treat it like one. You’ve just torched your body for 80% of the week, and your muscles need a chance to recover, as does your central nervous system. Some evening cardio at a moderate pace would be nice, as you won’t be permitted any cardiovascular or weight training activity tomorrow.

Sunday
Today you should focus upon completing a great deal of stretching, and carbing up for week of weight training that lies ahead.

Push/pull program
Thursday, October 15, 2015

Quick Tips For Getting the Highest Muscle Weight Gain

If you’re looking for the most muscle weight gain and you’re already achieving some results in the gym, then here are a few tips to help you get even more from your training.

1. Focus on trying to get all of your muscle fibers involved in the lifting. Muscles work on the all or nothing principle, so you’ll never get 100% of your fibers to fire all at once, but if you’re thinking that way, at least you’ll be recruiting more fibers than if you were just focusing on trying to get the weight to the top of the phase.

2. Adjust your workout according to your stage of progress. Every workout should have the goal of having 20% of your reserve fibers for every muscle enlisted in the effort. You do this by a 4 step calculation. Sorry, there’s math involved. (1.) Put on the most weight you can possibly do for any exercise. (2.) Rest for 5 minutes and then do as many repetitions of that exercise as you can with 80% of the weight you did in step one. (3.) Multiply that number by 0.15. (4.) Now to get the number of repetitions you would need to do before you can expect to increase the poundage by 5, simply add the answer you got in step 3 to the number of repetitions you got in step 2. On the other hand, to get the number of repetitions you would need to do to get 20% of your muscle reserves involved, simply subtract the answer you calculated in step 3 from the number of repetitions you did in step 2.

3. Eat for the purpose of living and putting on muscle, not for the purpose of pleasure or boredom. It’s not that easy, of course. However, to make it as easy as possible, stay away from the middle of the supermarket aisles. There is nothing good in there for your muscle building progress. And don’t keep anything in your cupboards that will tempt you.

4. When you’re eating with the goal of getting the most muscle weight gain, you don’t really need that much protein. Only 1 gram of protein for every 2 pounds of body weight is all that is required to build solid muscle. Anything more is either excreted or worse – turned into fat.

5. Give your muscles time to recover. Weight lifting demolishes your muscles if you’re doing it correctly, and they need time to clean up afterward and reconstruct. You need at least 48 hours to rest according to physiologists.

6. Focus on weight bearing exercises almost exclusively. This is the kind of exercise that stimulates the fast twitch fibers in your muscles to grow as opposed to the slow twitch fibers. Fast twitch fibers are the ones that give you the muscle weight gain. Do light cardiopulmonary exercise on your days away from the weights.

7. Have a good routine that you can always rely on to keep you motivated and returning to the gym. There are plenty of books and websites that include recommended workouts. Just make sure to include the 3 amigos of barbell squats which involve the greatest number of lower body muscles, the bench press which likewise involves the greatest number of muscles – of the upper body, and the straight leg dead lift – or if you like, the full standing overhead press; the three best exercises for achieving overall muscle weight gain.

Keep these 7 quick tips in mind if you want the best results for your muscle weight gain efforts.

Tuesday, October 13, 2015

Military Boot Camp With Plyometric Training

Plyometric Training

So you’re going to be entering the military? Congratulations on your decision to serve your country and put your future on a very bright course. However, there remains work to be done. Before you are handed your uniform, tank keys, and orders, you will have to hone your body from a soft, sedentary blob into a lean, mean, fighting machine. Boot camp will be six weeks of torture – running, pull-ups, obstacle courses and drills – and you are not quite sure your body is ready for it.

Okay, let’s be honest – you are NOT ready for it. Nobody is ready for it when they enter boot camp. It’s not possible to prepare your body for the wide variety of training stimulus you will encounter in boot camp. Training beforehand is a good idea, however. But what kind of training will be the most effective?

Your initial reaction might be to hit the weight room, right? You may decide to build up some muscle fast so you’ll have some strength and endurance out there. Over the years, many a bodybuilder has entered boot camp and been in for quite a surprise! Those extra pounds of muscle do nothing but hold you back when running for miles each day. Sure, you are a bit stronger, but you’re also slower and heavier. If you’re already muscular, then dropping weight is also an option. Many regular lifters will move from their thick and muscular bodybuilder physique down to a smaller package, keeping strength and lines, but losing the mass.

The ideal path to physical preparation for boot camp is to develop a training package which is a combination of running and plyometric exercise. The running part is simple – hit the fields every day and run until you cannot run any more. Walk, then jog, then run. But the resistance comes first!
When it comes to the training, you will want to use body weight exercises as your chief resistance operatives. Weights are fine and dandy for making you stronger in the main lifts, but you won’t be squatting and bench pressing in boot camp nor in the battlefield. You will, however, be required to pull your body weight, carry a heavy sack, and trudge through nature for miles. You achieve this with a great deal of pushups, pull-ups, chins, sissy squats, and other movements.

Running will be essential in your boot camp experience. You’ll be moving miles per day, with and without a heavy sack. Many boot camp newbies will wash out of the military due to knee or foot injuries inflicted because their bodies are just not used to running so much. Don’t begin your running regimen with all out sprints. You should begin by walking several miles each day on a soft surface, such as grass. Then, move to brief periods of jogging. Walk, run, walk, run until you are comfortable. Then, bump up to more and more running as your body will allow. You’ll soon notice your lung capacity increasing just as your leg muscles strengthen. Combine running with bodyweight exercises of plyometric movements for 6 to 8 weeks and you’ll find boot camp to be a breeze!
Sunday, October 11, 2015

Bodybuilding Training Tips To Build Massive Leg Muscles

Before we begin it is important to start with a brief introduction to the leg muscle anatomy. This is vital because without the details of the specific muscles you want to exercise on, you may easily get discouraged if you do not get the results you hoped for.


This will help you training to target the appropriate muscle groups and hence lead to positive results. The success of any body builder is governed by how well he knows where the various muscles in his body are located. This is a requirement if you want to develop good muscle tone.

We have various muscles in the legs. One of them is called the quadriceps also known as the quads in short. They are located in the front part of your leg. Also located in the leg are the hamstring muscles which are located in the back part of the upper leg. Further down the leg we encounter the calf muscles which are found in the back part of the leg.

It is a common practice for many bodybuilders to concentrate on the upper body and neglect the leg muscles. This is because when you train the upper body the results are easily noticed by others e.g. when you acquire big biceps and a protruding chest. On the other hand the results of working the legs cannot be easily noticed especially if you spend most of your time in trousers.

Massive Leg Muscles


There are three tips which you should follow religiously in order to train your leg muscles effectively:

1. Develop a proper mindset.
Many people detest leg workouts because they find them to be to difficult. In any case the legs are usually covered most of the time so why bother. Nevertheless if you set aside at leas one day in a week to workout those leg muscles, you will begin to notice gains in the upper body which will eventually lead to a healthier overall appearance. Lets face it does not make sense to have a swelled upper body which are supported by very wick legs, it looks ridiculous and you are only cruising for a bruising. The greatest decision you can make today is starting to work on the leg muscles.

2. Vary your work out regime.
One of the most recommended exercises for your lower body is the squats. This is highly recommended because you can do them even if you do not have weights. If you do have weights such as the barbell you can use them. Remember when you are doing the squatting exercises initiate the motion with the butt and no the knees. If you are not very experienced with this sort of work out then it is advisable that you seek help from a person who is experienced. Apart from the squat you can perform other leg exercises such as the leg extensions and standing leg curls.

3. Rest
Rest is very important for your muscles to recover. You should try to get a minimum of eight hour of sleep.
Friday, October 9, 2015

75 Minutes Of Training…Or Bust!

In many aspects of life, there is always a magic number. Two’s company, three’s a crowd. A dozen of anything seems to feel a family with no problem. In bodybuilding, 75 is the magic number when it comes to the amount of minutes you should be spending in the gym in order to deliver a maximum effort workout. Not 70. not 80. Your goal is to train seventy-five minutes, every time. Nothing more, nothing less. Less than that can result in your muscles not receiving adequate stimulation, and more than that can lead to overtraining. Let’s look at how that works out in real life.


The first 45 minutes of every workout should be for the major body part being trained that day. Divide this up into about four movements or 12 sets. The first two movements should be compound movements, using very heavy weights and low repetitions ranges, in the 7 to 10 range. After that, move on to a moderate movement using 10 to 12 repetitions, then a final pumping movement that lets you flirt with 12 to 20 repetitions per set. Start heavy, and move your way to light as the reps increase. Use the clock, and when you’ve given 45 minutes to that body part, call it a day and move onto the second portion of your workout.

Workout Program


The second half of the workout, or 30 minutes, should be devoted to scorching a second body part. This will be a smaller body part. Divide this up into about three movements, and 12 sets. You’ll notice you have to squeeze the same 12 sets into a lot less minutes. Since you’re doing a smaller body part, however, your body should recover fast enough to handle this. Just one minute of rest between sets is fine for a smaller body part such as triceps or biceps.

For the smaller body part, you should start with a compound free weight movement, and then move on to another compound heavy movement of the free weight or the machine variety. Your final exercise can be a pumping movement of the isolation variety, using cables and very high repetitions. On the final set, just stop counting and train until the muscle group fails!

Your traditional body part splits will apply in the usual manner. Chest and triceps are usually paired together. Back and biceps are usually linked up. Quadriceps and hamstrings work well together. Shoulders and traps usually find their way together. Calves, forearms, and abs – they usually just fall into place in one spot or another.

It’s perfectly acceptable to use nontraditional mixes for your body parts. Back and triceps work well together, especially two days after a chest and triceps day. Shoulders can be grouped with either biceps or triceps, and just about anything can be added to abs and forearms. The important thing isn’t to follow what some other bodybuilder does in the gym. The important thing is to find the workout mix that will allow you to train for 75 straight minutes and stick with it. Good luck, and keep on aiming for 75 minutes… or bust!
Monday, October 5, 2015

Upright Row Workout

Upright rows are a movement which are embraced by some, and condemned by others. Some trainers and bodybuilders believe the movement is just plain awkward and causes injury. Others, most notably Bob Paris, owner of some serious cannonball deltoids in the mid-80s, believe they are essential for complete development. They hit the muscles of the shoulder like no other exercise, and are essential, they feel. A third group believes they are useful in a limited capacity in pre-contest training, when the shoulders cannot handle their normal training workload. Let’s take a look at each argument, and discuss the validity of each.


Never use upright rows
The upright row involves starting with a barbell at waist level, and hands about six inches apart. Bring the weight up almost to the chin, and then lower it back down. This exercise does put the shoulders in a position that many trainers do consider awkward, especially at the top of the movement. Rotator cuff injuries are extremely easy to acquire, and often require surgery and months of rehab in order to recover from. Be smart and just avoid this exercise. There are plenty of other movements which deliver success without such risk. Upright rows belong in a box with barbell presses behind neck and lat pulldowns behind head, with a big label that read ‘Do not open!”

Upright Rows Workout


Use upright rows all year long
Upright rows train the deltoids, the trapezius, and the upper back. Secondary muscles worked include the biceps, forearm, and grip. As long as you warm up properly, which all intelligent bodybuilders do, you’ll be perfectly fine completing this movement. No movement as succinctly brings together the muscles of the shoulders, neck, and traps. There are muscle fibers stimulated by this exercise which aren’t touched by another other movement in your gym arsenal. This movement is used by the greats of the sport, as well as gym rats around the world. Use it!

Only use upright rows in the pre-contest phase
It’s at this time that the shoulders are at their weakest due to caloric deprivation and extreme cardiovascular training. The repetitions are high, and the energy low. You’re training for a pump to bring out the detailed etchings of each muscle group, and shoulders are no exceptions. With low body fat, there is some serious danger in placing a heavy barbell in the barbell press position. Therefore, barbell upright rows should be used as a replacement.

Conclusion
The conclusion, of course, is that upright rows have a different role for all bodybuilders. Just as rookie phenom Ben White was able to build some of the best legs in the sport without squatting, or Masters Pro champion Bob Cicherillo was able to develop a world class chest while never using the bench press, it’s entirely possible to build an impressive set of shoulders without the use of upright rows. However, the use of this movement will just help move you to possessing better shoulders that much faster, if you’re willing to face a little bit of risk using the movement. The choice is yours!
Saturday, October 3, 2015

Supersets: The Ultimate In Chest Training

Q: What do you think about combining chest and back in a superset? I hear that it should be a large body part like back and biceps, or within one body part, such as legs. What are the upsides and downsides of doing it either way?
 

A: There are no upsides and downsides, per se, because training has no right or wrong answers beyond flat out “overtraining” and “training with poor form”. I personally feel that combining large body parts means that something has to give. But it depends on what you want out of it, how often you do it and how carefully you choose exercises and combine them. Single exercises combined into a superset, such as what Arnold used to do: Incline presses combined with pull downs – is a great way to keep the intensity up in both body parts and using the time in alternating body part sets to rest one body part optimally. But then why wouldn’t you just train that body part normally? The idea if you do combine that is to choose just one exercise per body part and stick with it for a series of supersets – somewhat like the GVT question, but a little different. I prefer to do supersets within one body part alternating exercises that recruit slightly different muscle within the group. But as with anything, try it for yourself. Some people really only like to train using supersets, and this is just one way to try it.

Chest Supersets