Showing posts with label training tips. Show all posts
Showing posts with label training tips. Show all posts
Thursday, October 26, 2017

3 Training Tips To Build Muscle Fast!

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Have you ever experienced following the latest issue of health magazines just to hunt the best body building workouts? Are you one of these individual who are trying to get the best possible guidelines to an effective bodybuilding workout? If so, have you ever asked yourself if the step-by-step process will work for you? If you are doing this for many times and yet you still found no results, then you have to stop doing this one and check yourself and the type of methods you have used. The above stated question is among the most frequently asked questions for individuals who seek the best methods for body building workout.

If you want to have a great or good looking body structure, you will need to find a suitable body building workouts guide that will properly work for you. Today, there are many workout guidelines which you can rely but you need to be very careful in choosing the best one for you. If you want to achieve an amazing body structure like many other successful body builders, you need to find workout guidelines that will work in the expected time. You must be able to submit yourself in the whole process so that you will see effective results.

The first thing that you have to consider in finding the best bodybuilding workouts is to take charge of this journey. You need to set up your mind and focus on your plan. You need to consider if you are bulking up or you are cutting down your fats. Your diet should be properly monitored. You need to make a proper dietary plan which you will need to use in the whole process of body building. Another thing that you need to consider is the part of your body that needs to be developed. You will also need to consider a timeframe so that you can see the progress of your bodybuilding workout routine.

The above mentioned factors are the elements in finding the body building workouts. You need to consider these elements if you are one of the eager individuals who want to achieve a good body structure. If you will see visible results in few days or weeks from engaging in the said activity then you are lucky enough because you hunt the effective workout guidelines for you. You can maintain your great looking body by following the techniques of the bodybuilding workout. Check out all the possible workout guidelines in the internet and all other books and magazines.

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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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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.
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.
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.

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.
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, September 19, 2015

High Volume Training Tips

Q: What do you think of high volume training? It just seems to me that these pros are lying – guys like Jay Cutler do six exercises and then do between two and three sets for those six, each. How is that possible?
 

A: Do you want the short answer? The short answer is they are on steroids and can do it. High volume training is the best way to utilize a cycle, in fact, because it’s virtually impossible to over-train. You recover from almost anything, so getting in tons of high volume work is the best thing for maximizing a cycle’s potential to pack on mass. Could all of us do that much work on a cycle, all things being equal? Probably not. These guys, remember, are pros for a reason. It’s one of the reasons that you could take what Jay Cutler takes and probably never achieve what he has. But you can push yourself as hard as Cutler, relative to your own goals and development currently. I recommend that you try some high volume training on your next cycle. Work up to it, and start with 4 exercises and do 3 to 4 sets for each, doing maybe 10 reps in each set. Try also to work up to taking less rest. Focus during this time on moderate to heavy weight, rather than heaviest lifts of all time. It won’t work if you try to do it all, because something always has to give. You’re going to hate it at first because it’s damn hard to do, but once you get over the hump of “endurance” if you will, you’ll see the benefits of high volume training. But remember, don’t do high volume work in an off-cycle phase.

Jay Cutler Bodybuilder
Tuesday, September 15, 2015

Using Pyramid Sets With Your Shoulder Training

Pyramiding your sets is simple, and it can be used to ensure that you are adequately hitting both the slow- and fast-twitch muscle fibers. Not only does this give your joints a rest in avoiding four ultra-heavy sets and ensure you are properly warmed up before attempting heavy weights, but it stimulates as many possible muscle fibers in the targeted muscle group as possible. Here is a sample shoulder routine, which uses pyramid sets.


Military Barbell Press – Standing Or Seated
12 reps, 10 reps, 8 reps, 6 reps
Adding mass is the key with this movement, so you want to go hard and heavy after a nice clean warm-up. Use a back brace to ensure the lower back doesn’t wear too much strain, and hit this exercise like Arnold used to, 30 years ago – Heavy and intense!

Hammer Strength Shoulder Press
15 reps, 12 reps, 10 reps, 8 reps
This is a chance to isolate the deltoids without recruiting too many other muscle groups. The arc of the machine ensures you cannot cheat very much, and that the deltoids are doing most of the work on this movement. Complete slow and smooth repetitions, working to feel the shoulders doing the work.

Dumbbell Side Raises
15 reps, 12 reps, 10 reps, 8 reps, 6 reps
A little swing is acceptable as you reach the last two sets, but don’t be like many trainers who swing the entire time. On the first three sets, keep form perfect. Use a little less weight if you cannot complete the 15 and 12 repetition sets without cheating. Remember that the goal is to build muscle, not see who can swing the biggest dumbbell. Leave your ego at the gym door.

Bent-Over Dumbbell Side Raises For Rear Delts
15 reps, 12 reps, 10 reps, 8 reps, 6 reps
As with the dumbbell side raises, use very light weight for the first several sets of this movement. You’ll see that the burn in the muscle group – the pump resulting from flooding the rear deltoids with blood – is much better when good form, lighter weight, and slower repetitions are used.

Upright Rows: 4 Sets
15 reps, 12 reps, 10 reps, 8 reps
This can be a dangerous movement when too much weight is used. Start with a little less weight than you usually use, and work to ensure that the early sets are textbook perfect movements with no back swing to help cheat the weight up. Only when you arrive at the last two sets – and your shoulders are fried from this workout – can you break good form a bit and employ some cheating.

Arnold Shoulder Press
Friday, September 11, 2015

Bicep Training: Short-Cuts To Building More Muscle

We’ve all seen the young trainers in the gym, standing in the squat rack with an Olympic barbell, doing bicep barbell curls. Well, not exactly bicep curls. More like, “back heaves”. They add 40 pounds more than they can handle to the bar, and then use an extremely amusing amount of body English to bring the barbell from belt buckle to chin.

Some cheating is beneficial in bodybuilding training. The goal of bodybuilding training is to stimulate the muscle group by filling it with as much oxygen- and protein-rich blood as possible. So if improper form at the end of a set helps the bodybuilder to push more blood into the region, it’s a positive thing. However, the question is, when does a little cheating become too much? When does the body English and swing result in the muscle not being stimulated enough for the exercise to be effective?

Biceps Training

The barbell curl is the most popular – and most effective – exercise for training the biceps. Standing with the feet shoulder-width apart and grasping the barbell with an underhand grip and shoulder width, the trainer slowly curls the bar out and up in a smooth arc-like motion. At the top, he should full flex the biceps, and then slowly lower the weight. The elbows should remain stationary. There back should have no swing. The legs shouldn’t move. The entire brunt of MOST of the exercise should be born by the biceps muscles.


Once the 5th, 6th, 7th or 8th reps pass, the arms are often engorged with blood and lactic acid. No more curls can be achieved using proper form. Failure has been reached. At this point, the trainer can find additional results by training beyond failure. On the last 2 sets of an exercise, attempt to complete 1-4 additional repetitions of the movement by using just a bit of swing to overcome that ‘hump’ that occurs on the upward arc, about halfway up. This failure point would typically end your set. However, by using a bit of momentum and swing to get past it, you are able to complete several additional repetitions, bringing even more blood into the region.

The key to remember is that cheating should only be employed after failure has been achieved using repetitions with good form. Cheating should not be used in every exercise, every set, or you’d quickly burn out due to over stimulation to the central nervous system. Keep is as a handy tool in your repertoire for additional stimulation to the biceps muscle once the body can no longer complete reps in good form.
Wednesday, September 9, 2015

Recommendations For Your Bodybuilding Training

Bodybuilding Tips

Proportional Training
 
In most cases in the gym, it is very easy and always to observe that the one and only bench press as well as distinct curl stations are always occupied while on the other hand a number of leg stations as well as squat racks are always idle. Many bodybuilders are naturally in love with training with visible groups of muscle which include the chest as well as the arms such that the most exercises targeting these areas happen to be the most exercises in popular with many upcoming and intermediate bodybuilders. The catchword in this is to never fall anywhere near these traps simply because one is sure to quickly become more and more disproportionate as well as largely asymmetrical.

Any overlook of general training could lead to an upcoming bodybuilder earning very low marks for instance when a certain training bounces the bar from off the chest, where one could have easily realised that the weight must be too heavy. In this regard, a bodybuilder should always be sure and ready to train their lower body as well as the most of the upper body while making sure that less popular units of muscles which include obliques, calves as well as forearms are never overlooked at any one time. These mostly overlooked muscles are known to commonly give the difference which exists between the debates on a good in contrast to a great body physique. In addition it is quite important to have a self assessment or even have a third party assessment of how one is developing every couple of months.

In terms of lifting weights, it is not lifting them that make the body muscles to start growing; in fact the most important thing here is unmistakably the body recovery period which is the one thing which leads to observable gains. Many bodybuilding beginners have always been thinking that it is the more they train that the more they will be growing which is nothing much but a fact of wrongs. In fact in this line, it is the opposite of this wrong fact that is actually live and true which includes rest as a perfect and vital component for any bodybuilder amidst being scheduled as well as allotted at random where it is usually based on fatigue and general soreness.

When a bodybuilder has trained his or her muscle groups, a resistance is created causing the muscle fibres to be torn just slightly. Later, the bodybuilder’s body has essentials which are able to repair as well as building the damaged fibres of the body with the use of protein synthesis as well as with the use of certain various amino acids available in the body.

Protein synthesis is process through which nitrogen arrived from amino acids in the body is linearly arranged in a certain specific way in the paradigm of structured proteins courtesy of the ribo-nucleic acid as well as with other enzymes. Synthesis of proteins is also a type of muscle growth where the catch word is that the more a bodybuilder efficiently makes it so is the building of muscles in an efficient and extensive way.
Saturday, September 5, 2015

The Guide To Getting The Most Out Of Your Back Training


Most bodybuilders believe that, like legs, the back is a complex muscle group, and therefore requires a higher volume of sets in order to properly stimulate the muscles into growth. They split back day into muscle groups, then train each muscle group as if it deserved its own day. An example of a high volume back day is as follows.


Lats
Chins 4 x 10
Lat pulldowns 4 x 10
Barbell rows 4 x 10
Low cable rows 4 x 10

Lower back
Deadlifts 4 x 10
Hyperextensions 4 x 10

This makes back day a 24-set day, which is considerably more than most athletes can tolerate without either reducing the intensity to handle such a 75-minute endeavor, or risking injury or overtraining. Many people, when faced with the daunting task of targeting a single area with that many sets, will subconsciously reduce weights or reps used, reasoning with themselves that they have to leave something in the tank for the next hour-plus of training. Additionally, they might try to convince themselves that it’s acceptable because ‘with all these sets I’m doing, surely I’m making it up somewhere!” Alternatively, some beginning and intermediate bodybuilders will attempt to sustain full intensity for 24 work sets on back day. When this happens, they often find themselves becoming injured. Remember that the human body wasn’t designed to lift weights. It grows as a result of exposure to moderate to fairly intense weight training, coupled with food and rest. The joints, however, are not as adaptive as the muscle groups are. Twenty-four sets of jarring weight training can lead to repetitive stress disorders, or worse, something tearing.

Back Training Tips


So is high volume back training is the only way to go? No. A growing number of bodybuilders feel differently. They believe that only so much stimulation can be attained by the back. They believe that after so many sets, the arms begin doing the brunt of the workload. They feel that we short-circuit our efforts, reduce recovery abilities, and run the risk of injury by training in such a haphazard manner. They feel that maximum intensity can be achieved using a much smaller workout routine. An example would be something like this.

Lats
Chins 2 x 10
Lat pulldowns 2 x 10
Barbell rows 2 x 10

Lower back
Deadlifts 3 x 10
Hyperextensions 2 x 10

See which way works for you. The solution may lie somewhere in the middle. As long as you are sustaining maximum intensity and completely working the muscle group without overdoing it, you will find success!
Tuesday, September 1, 2015

Training Tips For Any Body Type

Bodybuilding is a process that has attracted nearly every member of the society irrespective of his temporary or permanent condition, age, just to mention but a few. As members of a society, taking care of other members of the society with special needs is our responsibility. One of such ways is by helping them do things normal people do but in a safer way to meet their special needs, bodybuilding being one of the things. This text addresses some areas of special needs and how they can handle bodybuilding.


Pregnant mothers are the first group of people who requires special attention. They may be interested to the exercise during their pregnancy, since it is always believed that physically fit women deliver easily. This notion can be misleading to some extent, especially if one fails to know the limits for the exercise. One step that is necessary is that, one should not wait until when she is pregnant to start doing some exercise. Physical fitness should come way back before pregnancy such that during pregnancy it is reduced according to the age of the pregnancy. It is recommended that a pregnant woman should not be involved in a vigorous bodybuilding technique. Doing vigorous exercises may cause an abortion or other complications. Light outdoor workouts like walking around can be of use. At the same time, a pregnant lady should never even dream of using steroids during pregnancy. Using such a drug will be exposing both the mother-to-be and the unborn to extreme dangers.

Body Types in Bodybuilding


Children may also feel attracted to the bodybuilding exercise. It is therefore necessary that we form a better way of helping them do it with their age in mind. First, children should not use steroids in their process of bodybuilding. Using steroids at a younger age will interfere with their growth, they will have stunted growth. More so, they are not immune to other dangers of steroid use, including the dangerous medical conditions like diabetes. Children should also not engage in vigorous bodybuilding exercise like weight lifting, especially where heavy weighs are used. This may affect their growth as well as their health. They should just go for light sets like taking a walk, bicycling and other light sets of training.

The sick are also falling under this category of people. The first step is that a sick person should rest, no hurry to exercise. But there are some chronic diseases like epilepsy, asthma among others. These conditions may be for a lifetime and telling the victim to keep off training for life may not be realistic. For an epileptic, the best thing is that when going for training, there should be a companion. This is for security incase of an attack in the process of training, the person should be able to handle the situation until it is all well. For one who is suffering from asthma, never use steroids in your bodybuilding exercise, it will worsen your condition. Otherwise any person who is faced with any medical conditions should consult a doctor before trying the exercise.

The aged are not left out of the bodybuilding exercise. What they should do is to practice those exercises which do not require a lot of energy. This is because based on their age; they have a reduced energy, something which should not be strained further with training. They should avoid using steroids because their body cells may not be strong enough to fight back the side effects of the drug.
People with other forms of disabilities like the blind, deaf, those on the wheel chair among others may also decide to do some form of bodybuilding. What they should ensure is that chosen exercise is done within their capabilities. More so, there should be some person to guide them through the exercise.
Monday, August 31, 2015

How To Maintain Your Motivation During Your Bodybuilding Training

It’s quite possibly our worst fear. It’s the one thing that makes us sweat even when we haven’t lifted a weight. It’s lack of motivation.


Sometimes an injury can spur a dip in motivation, or maybe the sheer number of years we’ve been at the iron game. Whatever the cause, it’s a drag to fight a lack of motivation.

Short of injury, the single biggest reason we lose our motivation to work out, diet or do cardio, is because we’ve been doing what we’re doing for far too long. Okay, so maybe not for too long, but too stale for too long!

If we fail to keep things fresh and invigorate our daily routines, it can be difficult to remain as passionate and interested in the gym. After all, it’s hard to train for 10 years and keep the same level of enthusiasm and excitement for what we’ve seen over and over again. And it’s particularly difficult to hit plateaus and be as excited as we once were to find ways to transcend the sticking points. But motivation is the key to continuous improvement and longevity.

We all go through periods of laziness or overall lackluster feelings about the things that we do day in and day out, despite what it does for us. Even the best conditioned bodies go through periods of time when it’s like pulling teeth to keep the pace up. But it may just be a lack of creativity that keeps us stuck.

ENLIVEN WORKOUTS BY DOING SOMETHING – ANYTHING – DIFFERENT

They say that nothing changes until something changes, so do just that – change something. The point isn’t to do what you know works, the point is to do something that will get you excited again and knock you out of your funk. Knowing what works, and predictability, is what got you to a point of boredom and overall malaise to begin with, so throwing things off-kilter may help set you on the right path again.

Also try to consider that you can’t have things both ways: You can’t be on the path to ultimate success in mass building or dieting if your motivation levels are lagging. You can’t accomplish anything achievement oriented without appropriate motivation levels, so don’t even try. Put all your energy into gaining back your will and enthusiasm to exercise. And that may take awhile, so be patient.

TIPS TO INCREASE YOUR DESIRE TO TRAIN

Get out of the gym – It sounds odd, but maybe you just need a look at something different or to ride your bike outdoors

Take a buddy into the gym – it helps to take someone who is motivated. It might rub off on you! Make a pact to motivate each other!

Help someone learn how to work out – when you see their new enthusiasm as you help them, it may be contagious!

Try different work out times – If you always go to the gym at 4pm, try 7:30am or 12 noon.

Break up your workouts – If you dread training for 45 minutes, and then having to get on the treadmill for the same, split it up.

Write down your negative feelings to try to pinpoint things – Keep a log noting why you don’t want to get up and go to the gym. You may find the solutions to how to beat your boredom by determining what you’re avoiding.

Take up a sport and do their workout – Take up tennis, skiing, cycling or something that requires a whole other kind of workout. Maybe it’s bodybuilding and the thought of competing again that’s getting you down.

Schedule a photo shoot with a photographer – Knowing you’re going to get pictures out of it, may get you moving!
Sunday, August 23, 2015

Training Tips That Help Develop Your Muscle Mass

In bodybuilding the emphasis is very much on the amount of muscle mass that you have in the body. A good illustration is seen almost on a daily basis. Suppose there are two gym partners, one who does the real iron pumping while the other is into aerobics. When these two guys step into a room all the gazes will be on the bigger guy simply because of his muscle mass. The other guy, though physically very fit and shapely will not elicit as much attention as his partner. So, what can be done to add to muscle mass? These five tips below can be of great help.


1. Increase the calorie intake dramatically for 3 days
In order to gain that much desired positive nitrogen capacity and balance in the body you have to be ready to eat. This is not just any type of eating. You have to increase the intake of calories by about 50% for about three days to make gains in this area. The additional proteins, fats and carbs that you take in these three days will do wonders in increasing your muscle mass and also hasten the recovery process for your muscles. This will take place without bringing on significant accumulation of body fats. By ensuring that these additional calories are taken in the recommended three days, the body will get more benefits from the effects of insulin. More glycogen will also be stored in the muscles.

2. Attach great importance to rest
Without a doubt, every bodybuilder should know that growth and muscle mass accumulation will only come about if the body is afforded adequate rest. After accomplishing a training cycle it is usually a good idea to stay away from the gym for a number of days as the body recuperates and as the hormonal levels are taken back to the optimal levels.

3. Make a habit of eating in the middle of the night
As a bodybuilder no one should discourage you from eating those middle-of–the-night meals simply because you know that when you have enough calories in the body your anabolism will be heightened. In addition to the 5-6 meals that you are required to eat on a daily basis it is advisable that you add a protein drink at night that will to increase your bodily stock of pro-anabolic nutrients.

4. Do not neglect power-lifting
There are three situations in as far as the use of weights is concerned. Going for high reps will increase endurance. Medium reps will add both strength and endurance while the low reps will basically add strength. Power-lifters normally make use of the last description in training. As a bodybuilder you are normally in the medium reps bracket but you should periodically go for the low reps to increase tension in the muscles hence more growth.

5. Make use of supplements
Glutamine will help you spur lots of muscle growth. Creatine will help in the production of ATP, the chemical fuel used in the body.

Muscle Mass
Monday, August 17, 2015

How To Adjust Your Training Routine From Off-Season To Pre-Contest Mode

Q: I’m an intermediate bodybuilder who has never competed before. I wish to complete in a show in 4 months, and will begin my pre-contest diet in a few weeks. I will be making drastic changes to my diet at that time, and I figure I’ll change my weight-training to high-repetition in order to etch detail into my muscle group. How should I adjust my training to get ready for the show?

Bodybuilding Tips

 A: Be careful that you don’t make a mistake that many bodybuilders do, forgetting who brought you to the dance. In order words, you achieved your current level of muscle size by training hard and heavy, completing a nice mix of high-repetition (for slow-twitch muscle fibers) and low-repetition (for fast-twitch muscle fibers) training. You were able to achieve your level of size because BOTH sets of muscle fibers were stimulated in the muscle group.

Now, as you adjust your diet and prepared to compete, you’re talking about removing half of the weight training that helped you build this muscle, the low-rep heavy variety. This is a mistake. As soon as you cut the heavy weights from your routine, you are going to begin to lose muscle size. Yes, you might be able to stimulate a nice pump in the gym. But this is from the slow-twitch muscle fiber stimulation, not from fast-twitch training. As a result, the fast-twitch muscle fibers in your muscle group will suddenly find themselves not being stimulated for months at a time.

The result, as one might suspect, will be a loss of muscle mass. When this occurs at a time when the body is already losing size due to calorie restriction, muscle size can be lost relatively quickly. Seeing the legs lose an inch or two can cause many bodybuilders to panic, which causes even more muscle loss as cortisol levels spike.

Diet is responsible for etching the separation and definition into muscle groups. High-repetition training is great for drawing a lot of blood into the area, but the muscle fibers still do require heavy weights to be moved to recruit the fast-twitch muscle fibers (those which are stimulated with low, heavy repetitions). Successful national and professional bodybuilders almost unanimously do not adjust their training at all. They might find they don’t have as many reps in them, or that shaving 5% of the weight off is required to retain good form. But they still lift heavy to keep the muscle they worked so hard to build. Instead, they let the diet and the cardio deliver the muscle definition they desire.
Thursday, August 13, 2015

Selecting The Right Grips and Angles

When it comes to training the muscles of the body, slight variations on the angles of exercises can have a profound effect upon the number and location of muscles fibers being stimulated. Many bodybuilders make a major mistake in not adjusting their training angles and grips over time. Their bodies become accustomed to the same movements, and stop growing. Additionally, there are groups of muscle fibers which are never stimulated, as they’re not in the “line of fire” of that particular movement’s range of motion. It’s important to rotate angles and grip approaches to ensure you are stimulating the muscle group in every way possible.

Right Grips Selection

 Chest
The flat bench press works the central chest. If you set the bench to decline by 15 degrees, you are suddenly hitting an entirely different set of muscle fibers, the lower chest. Or, if you raise the incline by 30 degrees, you are suddenly placing the emphasis upon the upper chest. It’s incredible to think that just an inch or two in either direction, over the course of just a few months, can have such an enormous effect upon the physique we present onstage.

Quadriceps
When it comes to squats, bar placement means everything. Have a friend snap a few pictures of you squatting, from the side. Take a look at the imaginary path the weight would take if it were to fall directly (through you) to the floor. The further back the barbell sits on the shoulders, the more of the emphasis is placed on the glutes and hips, concurrent with the goals of the powerlifter. The further forward the barbell site (without injuring the neck) the greater the amount of stress that is placed upon the front quadriceps.

Back
There are many different variations of grip you can use for the lat pulldowns, including close, wide, and medium. These apply to chins and lat pull-ups as well. Wrist position and bench angle can be altered on many variations of barbell and dumbbell rowing as well. Make it your goal to hit the lats at a slightly different angle every time, and you’ll ensure the muscles are continually being challenged in new ways.

Biceps
Most bodybuilders know that using a straight produces a different set of results for the biceps than using a cambered EZ-curl bar. But did you know that selection of differing grips on the EZ-curl bar can have a major effect as well? Different levels of Supinated grip can result in the outer or inner heads of the biceps being stimulated.

These methods apply to all body parts. If you’ve been training using the same grip and angles for months, or even years, it’s very likely that your muscle groups have fully adapted to that angle. You can still increase the demand by adding weight, but you limit the groups of fibers which are being stimulated. To prevent this, utilize a wide variety of angles and grips when training. Never allow your body to fully adapt. The workload should continually change in minor ways with each and every workout.
Sunday, August 9, 2015

Bodybuilding Training Tips For Underweight Bodybuilders

You’ve tried everything to get big. Yet it’s still not happening. You’re still severely underweight. But why? You work your tail off in the gym. You eat everything in sight. But you’re not gaining any weight. Let’s check out a few factors you just may be overlooking.


Calories
If you consume more calories than you burn, you will absolutely gain weight. It’s simple science. Eat 500 more calories than you burn over a 7 day period, and you will gain one pound (3500 calories per pound). It’s that simple.

Sleep
If you’re severely underweight, chances are pretty good that you’re just not sleeping enough. Our brains release growth hormone when we sleep. The reason babies often sleep 14 hours per day is that they are so busy growing. It’s very common for young, busy people in their late teens or twenties to sleep five or six hours per night. You need to change that.

Water
Making up over 70% of our body, water is the building block for all cells – including muscle cells. If you are dehydrated, your muscles will be shriveled and your organs will tape muscle glycogen reserves for the water they need to function. If you’re trying to gain muscle mass, you should be drinking a gallon of water per day, without exception.

Stress
Whenever your body experiences mental stress, it releases a hormone known as cortisol. Cortisol has a catabolic nature which causes muscle destruction. Listen to some interviews with the world’s top bodybuilders. There aren’t too many wired, or inordinately hyper men among them. They all seem to have this super-relaxed feel to them. As a result, their bodies don’t release much cortisol. You need to be the same way in your temperament.

Job
This reinforces the stress point. Both mental and physical stress can reduce muscle gains and keep a person skinny. If you work eight hours per day at a job where you’re running in circles solving crisis after crisis, chances are you’re wasting many valuable body resources which good be devoted to muscle growth. Try to find a job which allows you to move and stress minimally. A writer who spends his day in a recliner typing and can enjoy meals any time he wishes is going to be in better shape for a 5 pm workout than a manager who spent his entire day running in circles. Slow down.

Consistency
Gains will come, but they will come in terms of 1/8 of a pound at a time. It’s only through steady, consistent training over time that you will turn these miniscule gains into 5 and 10 pound additions to your frame. Training on for a week, off for a week will not lead to gains. Instead, make training and diet a regular part of your life. Over time, the very small gains will become big gains.

Hope
No matter how skinny you are now, realize that when you reach age 25, your metabolism is going to drop and you’re going to have a newfound ability to add size to your body. In fact, the metabolism you curse now for keeping you so skinny will soon be a great blessing when you finally do decide to diet down to show off your newfound muscle mass one day. A little bit of calorie restriction and cardio, and you’ll be ripped in no time!

Being severely underweight is a curse that many of us just have to accept as a reality of our genes. However, through proper nutrition, training, and lifestyle management, you can overcome the narrow frame, and even use it to your advantage. Good luck, and stay consistent!

Training Tips
Monday, August 3, 2015

Forearm Workout Training Tips

Bodybuilders like Bill Pearl and Casey Viator exemplified outstanding forearms in the 1950s and 1960s.  In the 1970s, Sergio Olivia was king of the forearms.  The 1980s saw thick, insane forearms on men like Bertil Fox.  In the 1990s, Steve Brisbois had perhaps the best ‘hamhocks’ in the business.  And today, top pro Phil Heath is known for his almost cartoon-like forearms.


First off, it should be noted that some bodybuilder never train their forearms.  Their forearms receive secondary stimulation from gripping the barbell, on exercises such as deadlifts and barbell rows. They also become highly involved in arms exercises such as barbell and dumbbell curls, and on triceps movements, to a lesser extent.  Seeing as they are professional bodybuilders with a wealth of contributing factors (proper nutrition, amazing genetics, and superior steroid stacks), the combination of these factors plus the secondary effects of the aforementioned compound exercises leads to adequate stimulation of the forearms.

Forearms Training


For those “Joe Six Pack” trainers, which includes most of us, some direct forearms training is required in order to keep them on par with the rest of our physiques, and to prevent them from becoming a limitation in strength training. Alternate dumbbell hammer curls are the first exercise which should be completed each week.  Three to five sets following the completion of biceps training is a terrific transitional movement group.  The biceps should be torched by this point.  Now, finish off training with barbell wrist curls. Standing in a squat rack, on a flat bench, or just in an empty area, complete the wrist curls in a slow and deliberate motion.  You should never rush forearm training, nor should you ever train with excessive weight.  The goal of forearm training is never to move the most weight, or to do it in the fastest manner.  Instead, the goal is to flush the forearm region with as much blood as possible.  This leads to muscle growth, and increased grip strength.

It should be noted that some bodybuilders intentionally avoid all forearm training – and often work to avoid massive stimulation of the area – in order to keep their forearms smaller.  It may sound odd that any bodybuilder would want to keep a body part underdeveloped.  But the thinking involved points to the fact that bodybuilding is all about illusions.  The smaller the forearms look, the larger the upper arms look by comparison.  Therefore any chance they have, they skip forearm stimulation.  This kind of training methodology goes against traditional thinking, and certainly lends to potential future weaknesses in training using compound movements.  For many bodybuilders (who make their living from the sport) with weak upper arms, however, it is a trade-off they are willing to make.

Whatever your goals, and wherever you are on the bodybuilding food chain, always work to make concentrated forearm training a standard staple in your weekly training protocol.  You’ll be glad you did.  The overall increase in grip strength, along with the improved look of thicker lower arms, will lead to more overall bodybuilding success.