Strength training is training to increase your strength – but you didn’t need me to tell you that, now, did you? Once upon a time, it was believed that strength training was only useful for those who wanted to build muscle mass: i.e., the sole province of bodybuilders. Nowadays, however, it’s well-known that athletes of any stripe can reap benefits from strength training as well.
If you want to obtain these benefits for yourself, try these helpful hints.
Training Frequency
However intense your workout is, you won’t get any benefit from it unless you rest sufficiently afterward. You can improve your results with high-intensity, short-duration exercise sessions, followed up with adequate time for recuperation.
Train to exhaustion – that’s the trick to improving the effectiveness of your workout. It’s been shown that you can see improvement within a week with just a single intense workout and sufficient time to rest. Muscle building is what happens when the body repairs stress damage from exercise: the more time your body has to repair itself, the better your results will be. It doesn’t matter how often you train so much as the intensity of your workouts are and how much time you give your body to recover.
Exercise Per Session
You are not the Energizer Bunny. This should be obvious, but hear me out. You have only a limited amount of energy to work with for any given exercise session: blood sugar levels have been found to crash after only a half-hour workout.
However fit you may think you are already, the clock is ticking every time you exercise, and so you need to plan your workouts wisely. For maximum energy efficiency, focus on using compound movements – i.e., ones that use more than one joint at a time – in your workouts.
Most people can perform 3 to 4 high-intensity exercises during a single strength training session. Remember to get plenty of rest between sessions (1 to 2 days) so that your body can actually benefit.
Sets
If you finish one set of exercises and feel like you could do another, then you’re doing it wrong, as far as strength training goes. If you still have energy after your first set, then your workout needs to be more intense: “train to exhaustion” isn’t just a suggestion, it’s how you build a better body from the perspective of strength training.
If you train to exhaustion on the first set, then you’ve done everything you can. {Continue on to the next exercise, and do a full set of it as well}. You can train every day for weeks on end and never see any benefit from it: the key to success lies in the intensity of your workouts, not the frequency.
Your workout shouldn’t be static or stagnant, either: improve your results by alternating between high-repetition and low-repetition ranges in your exercise routine.
Did you get all that? Good. Now, get to work. You can use these strategies to make your strength training sessions even more effective.
Are you looking to get bigger, stronger, and shredded?
If so, you are going to want to take a look at this Strength Training System: A workout that delivers results.
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Bodybuilders are different in the likes, all to do with bodybuilding. There are preferences of individuals and the bodybuilding field gives different options from which one can choose from in training. But it has been noted that there is perhaps no part of the human body that many bodybuilders want worked up, and a good look attained, than the abs. Girls prefer a slim flat stomach and for men it is everything linked to the six packs. The abs are almost becoming a symbol of body fitness or a determination of who is good looking especially for the guys. You must understand that, getting good abs exercises is not difficult as many people take it to be. But on the other hand, the exercise should be based on individual basis since bodies are different in the growth process.
The road to an enormous six pack is very different from individual to the other, especially in terms of the set of abs performed. It all depends on what type of workout you adopt and perform or the one you have ever done before. The abs exercises and styles are mainly meant for people who want to take their stomach muscles to a higher level and they are different from any other. The presence of a wide variety of abs and the high quality of workouts presence has been the motivating factor for people depending on abs for body fitness. It is quite clear that the abs exercises perfect the workouts of different and important parts of the body in different ways. However, since you cannot continue doing the same workout all day and all time, you should vary the different workouts and choose them efficiently, with these which give an added advantage to abs, being given a priority.
The only challenge that comes in for the abs workout is the ability to stay focused and committed to the whole process. You first need to appreciate the fact that, if you posses a big beer gut, you are still fit to do the abs exercises. However it will need a strong person to perform the exercises continuously without loosing focus. Abs exercises are very tasking and they demand a lot from the individual. In addition, bear in mind that, before you reach the point of somewhere close to six packs, you have to lose the body fat which covers up the abs muscles.
Many approaches are availed to having better abs. Once you get the passion of going to the gym, a wide variety of cable machines will be availed to you and they will help you work out on your abs muscles. They will give you a wide array of different angles from which to start from and perfect the abs exercises. There other non cable machines, which are designed to allow an individual, have a concentration on the abs and this allows him to fully work out the abs just like the common floor exercises would. Just start something to give you a guideline to the abs exercise experience and much more will be introduced in the process even without your knowledge.
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Many people in bodybuilding are confused on what is the best approach to handle bodybuilding. It is with this kind of confusion that specialist in bodybuilding are required to intervene and give directions as to which way to adopt and recover the lost steps in bodybuilding. There are the compound exercises and isolation to choose from the bodybuilding routines and they tend to be very complicated.
The specialists tell you that, compound exercises are the favorites for everyone wishing to have enormous exercises. But there comes times when one cannot be able to do the compound exercises and has to work out on the isolation’s for their own benefits. Having being explained to, the many advantages of engaging compound exercises in your routine, it is important to understand that, in any kind of routine exercises there should exist an element of balance and it should be handled properly. Whilst the compound exercises contribute the major part of your success in bodybuilding, isolation exercises also remain much important in the routine. Curls are regarded as the perfect example of exercises, which engage only one muscle group. They are known to be excellent for developing mass in the bodybuilder’s arms, and must be emphasized and not eliminated completely from the routine. The only way to go about it is to make sure that you do not give them more of your concentration during bodybuilding as compared to the compound movements.
On the same note, choosing to perform some isolation exercises is also relevant when one feels that there is an element of lack on the body’s strength and mass in a particular area of the body. If the chest become expansive, but the shoulders tend to look disproportionate, the best way is to want and focus on the shoulders to ensure that they catch up with the chest. By putting greater focus on the shoulders they get back in balance and are made relative in shape and size to the rest of the body. After all your muscle groups are consistently developed, you can then revert back to the former routine adopted for compound exercises and keep alternating to get balance in bodybuilding.
Isolation therefore covers a clearly important place in your bodybuilding routine, but compound should be given the upper hand as it covers the greater significant advantages for bodybuilders interested in gaining a quick and sustainable muscle development. Some of the best and effective compound exercises, which could be included in the daily routine, are dead lifts, squats, and bench presses. For other compound exercises which one can as well consider are the shoulder presses, dips, dumbbell rows, lunges, and some pull downs.
Whatever the approach, just be precise and simple as a bodybuilder and ensure that, whatever you do you employ faithfulness in it. Just don’t be obsessed with a single approach and try maximally to be flexible in your workouts. In cases where intervention of a specialist is required, just don’t hesitate to involve one and this is the way to go about it for successful bodybuilding.
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The body building industry is today full of skinny body builders who, despite intense workouts, remain feebly muscled. Others have attained a marginal hypertrophy and then hit a plateau for ages. These body builders no longer dream or even hope to bulk up solely because they blame poor genetics. Multitudes of those who once ventured into body building have quit or are just about to because they have established beyond any doubt, that they are hard gainers.
The sad thing about these body builders is that they can never harness the effort necessary or the mindset crucial to explore new heights in muscle accumulation. Negative attitude whether justified by bad or good genetics always undermines muscle gain. Yet examples of men and women who have excelled in bulking up despite being hard gainers abound bin the industry. It is without question, possible to override genetics and build prize winning muscles.
How? You ask. To begin with, a hard gainer will start on a course of self development the moment he or she starts to believe something positive. Positive thinking actualizes a dream despite insurmountable barriers standing between a person and the goal. Standing taller than any preconceived limitations is where it all begins.
A boy builder who is having problems in accumulating muscles, should first identify the goal. Whether losing body fat, gaining weight, preventing aging, increasing body strength, physical fitness or whatever the goal may be, having it clear and precise is a step closer to achieving it. Despite genetic limitations, the body can be coerced to build up. A good example is ectomorph body types of body builders who are naturally thin, tall and the worst of all hard gainers. With a desperate dedication to hard work and positive believe, they too can build a muscled, strong and weighty physiques. Blessed with long arms and legs, narrow feet and hands and a short upper body, ectomorphs sometimes override their hard gainer genetics to achieve very masculine and proportional statures.
The fact is most of successful body builders have inherent physical limitations that never stop their muscle quest. The reason for this is because most never find out their physical limitations and therefore never acquire negative mindsets despite initial difficulties in bulking up. Without knowing it, people usually smash through limitations engrained by genetics simply because their determination and positive mindsets is not blurred by such knowledge.
This goes a long way to prove how important it is for a body builder to rise up and stand taller than any genetic limitation with a relentless determination and positive believe. By increasing the amount of fats taken in regular diet and then loading tons of carbs and proteins in every meal, the hard gainer can start to outsmart genetics. It is also important to adopt a superior training program that factors in the genetic limitations. Initially, hard gainers usually have to work harder than the genetically gifted body builders, but the effort pays off with triple bonus as soon as the muscle stimulation overrides genetic predisposition.
Genetics limit body building progress to the extent the body builder lets it to. Ambitious positive thinking that is not deterred at all by the default hard gainer’s mentality is the fuel necessary. Correct advice from trainers and dietitians also complement the gym sessions to enable such a body builder stand too tall to be limited by genetic limitations.
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Q: What do bodybuilders, non-bodybuilders, astronauts, garbagemen, supermodels, carbaholics, and every other group in the world have in common?
A: They all want a well chiseled midsection – a six pack of abs.
However, many people believe that ab development is just like any other muscle group. You train them now and then, and by sheer willpower alone, they’re pop out one day in all their glorious sexiness. This, obviously, is not the case. Developing a great midsection is a combination of training, diet, cardio, and avoidance of all those little bad things that keep those abs hiding. Here are six steps to a six pack.
- First off, train them. Many people complain about their unsightly midsections. But when you ask them what kind of training they do for them, they shrug. You have to train a muscle to make it grow. Train the abs 3 to 5 times per week, using 8 to 12 sets.
- Do your cardio. It doesn’t matter if you have a set of world-class abs, if you can’t see them because they’re covered in fat. If you do no cardio, start slow. Four brisk walks of 30 to 45 minutes per week. This will raise your metabolism and allow your midsection to start taking shape.
- Watch what you eat. This goes hand in hand with #2 above. Fewer calories mean your body burns body fat for fuel. One warning – Don’t go overboard and starve yourself, or your metabolism will drop and you’ll actually GAIN weight. Ideally, you’ll want to eat six to eight small meals each day. Emphasize protein, fruit, and vegetables.
- Water & Green Tea. Aside from being probably the two healthiest beverages, they work to prevent any drops in metabolism which are brought on by so many other causes in our lives.
- Consume low insulin, high protein foods. Get your healthy fats. Replace all processed carbs with healthy fats. For example, skip the 200 calories of pretzels and get those same 200 calories from almonds instead.
- Avoid alcohol. Aside from adding calories quickly, it also drops testosterone levels. In a sport where testosterone is everything, alcohol is a no-no.
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Helmut Strebl deservedly nicknamed the shredded. This bodybuilder, among others, is distinguished by defined muscles and a minimal percentage of subcutaneous fat. He achieves a similar result due to a special approach to the training process. Having exchanged the fifth decade, he feels great and does not cease to perform at various competitions.
The professional career of Strebl is not limited to participation in competitions. He actively maintains a diary of his trainings, and also conducts classes on an individual basis. Helmut has an outstanding athletic figure and ideal proportions, therefore is an excellent motivating example for many bodybuilders. Realizing its own importance, Helmut does not stop working on himself for more than thirty years.
To his success, Strebl is "indebted" to school years. Being a twelve-year-old boy, he stood out with his thinness and weakness, so he was often the object of ridicule on the part of his peers. This motivated the guy to start working on himself. As the first training equipment Helmut, being a boy, used water-filled five-liter bottles.
He liked strength training. Thanks to his own efforts, he managed to quickly catch up with the hooligans who teased him at school. In the gym Strebl came only at the age of sixteen. His sculpted defined body, as Helmut said, he managed to "create" as a result of years of training and without the use of any chemicals.
The shredded man strictly follows certain rules, of which there are only six:
- Always warm up.
- Spread out in training for one hundred percent power.
- Be sure to ensure that the body was in the right position, and the body was stabilized.
- Correctly breathe.
- Every minute watch your own physical form.
- Stick to one clearly worked out plan.
That's how Strebl follows his whole career.
Helmut Strebl Career Achievements
During his career Helmut succeeded to:
- become a two-time winner of the United Nations Military Skills;
- win second place at Mr. Europe and the eleventh place on Mr. World;
- to become the second at the Bench Press Competitor, held in 1997;
- enter the TOP-20 Men's Health Competition;
- to be a member of the European Muscle Model & Natural Bodybuilding Champion three years in a row - 2008, 2009 and 2010, as well as in FAME 2011 European Natural Bodybuilding Champion and Muscle Fitness Model Runner-Up;
- take part in the MiamiPro 2012 European Natura, as well as in 2013, but in the category of athletes for 40 years;
- Become the second on the Open Class - Muscle Model Class B.
Among the latest achievements of Strebl, the first places on the Miami Pro World Championship 2014: Bodybuilding and Muscle Model Over 40 should be noted.
Helmut Strebl Training Program At The Gym
Day 1: Back Muscles
- Basic exercise "Deadlift": 5 x 12
- Thrust block with wide grip: 4 x 12
- Thrust rod inclination: 4 x 12
- Lifting on the crossbar: 3 x 12
- Thrust of lower block: 4 x 12
- Pull-ups: 1 x until complete failure.
Day 2: Chest Muscles
- Dumbbell cultivation in slope: 4 x 12
- Inclined press (on the upper chest): 5 x 12
- Butterfly: 4 x 12
- Basic exercise "Bench Pressing Bench": 5 x 12
- Hand Crossover: 3 x 12
- Press in the reverse slope (on the lower part of the breast): 4 x 12
- Push-ups from the floor: 1 x until complete failure.
Day 3: Cardio
Day 4: Leg Muscles
- Foot Press: 5 x 12
- Extension of legs in the simulator sitting (quadriceps are worked out): 5 x 12
- Leg bending in the lying simulator (hamstrings are being worked out): 5 x 12
- Caviar "donkey": 6 x 12
- Basic exercise "sit-ups with a barbell": 4 x 12
- Exposures: 1 x until complete failure.
Day 5: Arms Muscles
- Hand bending in Scott: 4 x 12
- French press with straight or curved neck: 5 x 12
- Hammers: 4 x 12
- Extension of hands on the upper block (works through all three triceps): 5 x 12
- Bending of hands with a bar (straight or curved bar): 3 x 12
- Extension of hands with a dumbbell from behind the head: 3 x 12
Day 6: Abs Muscles
- Twisting with the handle of a pigtail in the simulator "crossover" (sometimes called "prayer"): 4 x 12
- Torso on the fitball: 4 x 12
- Rise of straight legs: 4 x 12
- Turning the body with the medbola in his hands: 4 x 12
- Lifting the trunk with the touch of the toes lying: 4 x 12
- On the horizontal bar, lifting the legs: 1 x until complete failure.
Day 7: Training of deltoid muscles (shoulders)
- Dumbbell press sitting (front beam): 5 x 12
- Dilution to the sides (medium beam): 5 x 12
- Lifting dumbbells in front of you (you can use a pancake from the bar): 3 x 12
- Shrugging: 4 x 12
- Army Press: 4 x 12
- Arnold's press standing: 3 x 12
Helmut Strebl's Diet and Nutrition
- The first meal: 6-8 egg whites, 1 yolk, 1 chicken breast, a cup of natural coffee, 3 buns with jam;
- The second meal: a protein-carbohydrate cocktail (80 g of carbohydrates and 50 g of protein);
- The third meal: chicken with basmati rice;
- The fourth meal: chicken, turkey or fish with basmati rice;
- Fifth meal: Same as in the fourth meal;
- Sixth meal: 10 egg whites without yolk and 4 slices of Toast Brown;
"In preparation for the competition, I'm doing everything possible to achieve 4% of body fat - its peak. This means that I reduce my carbohydrate intake and slightly increase my fat intake. I also try to include cardio on my bike for about a month before the tournament starts. Each of the cycles during preparation lasts four days. In the first three days the intake of carbohydrates is in the range of 150-200 grams, which are divided into four meals. On the fourth day of the cycle, carbohydrate intake increases to 300-400 grams. At the end of the four-day cycle comes a new, but with a large intake of protein." - says Helmut Strebl.
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Bodybuilding is a fever that is very contagious and the further it spreads the better for the victims! It leaves them feeling healthier and looking amazingly great…if all illnesses were like this one the world will be such a better place. Who would want to be immunized or vaccinated?
The pros in body building were all once beginners and some if not most may have even been in a worse shape when starting out as compared to you.
This is an art that requires physical discipline and mental discipline as well. It entails more than just walking into a gym and expecting your path to continue smoothly. You have to the motivation and discipline that will keep you trying even when you suffer injury and the results you’re hoping for are taking a bit more time than you had hoped for.
Nutrition forms a very important aspect in every body builder’s life. If your aiming at loosing weight it goes without saying that you need to reduce your calorie intake. I’m not talking about going on a diet that leaves you hungrier than before you ate. By starving yourself you end up loosing muscles and not that excess fat around your waist. On the other hand if you want to increase your weight and lean muscles, you will be required to increase your calorie intake; not over eat. Proteins and carbohydrates with a little bit of fat is what should be present in your meals. You need to forget about French fries and pizza, unless of course you want to look like a sumo wrestler!
Now that we are clear on that issue, you need to sign up at a good gym. By working side by side with both beginners like yourself and pros, it’ll motivate you to want to do better. You will also get a feel of other people’s experiences. Community gyms have a way of turning out to be a support group where you get support throughout your fitness experiences. The gym has to have all the facilities that you’ll need as well a trainer who’s qualified. Recommended exercises are the leg press, leg extension, lying leg curl, flat bench press, seated cable row among others. Cardiovascular exercises are also important to start you off. They increase your metabolism and allow your body to adjust to the required high sources of energy.
You also need to know the importance of warming up before a workout as it signals the body to start producing energy and also makes your joints to be more lubricated. You also need to learn how to breathe when you do your exercises. Breathing right can make all the difference in the world and will determine whether or not you finish a set. Consistency is what will determine whether or not you maintain that body which you have worked on for so long. The average gym membership lasts for 3-4 months until the member goes out and looses all he worked for then signs up again the next year and the cycle repeats itself. Be consistent, gourd your body jealously.
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Teenage body building has of late become fashionable. This may have arisen from a belated impression that muscled physiques now have on the youths. Most modern youths yearn to show some muscles all in a bid to be termed as sexy and or macho. To teenagers, body building has become purely a way of enhancing appearance or amplifying athletic abilities.
And anything popular with teenagers, be it drugs, parties or sex, body building has also acquired a negative connotation among teenager’s parents. Most are sure that their sons and daughters love body building only because there is something sinister that appeals to these energetic and mostly adventurous minds. Consequently many a body builders have been paid put, while in their teenage. The parent’s worries are understandable especially in this age of widespread steroids abuse and addiction.
Research has established that this negative pessimism is based on fear rather than concrete understanding of what teenage body building constitutes. Muscle accumulation exercises get the modern youth active and focused on positive expenditure of energy. Instead of spending hours infront of the TV or computer monitor, the teens can at least explore an outdoor engagement that leaves no room for drug and alcohol abuse. Any parent should be willing to exchange a masculine child who is healthy and disciplined over a docile one very apt in computer games and reality TV shows.
Yet teenage body building must be guided with patience and professional advice. Thousands of limitations and handles align the course to success such that if a teenage is left alone to pursue muscle mass accumulation, he or she may ultimately end up in hell rather than heaven. Workout safety is an area ignored by most youths in their energetic enthusiasm. A trained professional should be contacted to help design and guide the implementation of an effective, safe and progressive workout program to produce results as quickly as possible given the impatience of most youngsters.
Of the foremost advantages accrued from teenage body building, discipline is primary. Teen body builders achieve a sense of consistence, order and responsibility through their pursuit of muscles. They build on a disciplined mentality that is very crucial in their every day life. The challenges of the modern-day youth can better be met with such a disciplined self determination. Even further, teens who consistently pursue body building as a lifestyle, boost their self confidence, self-esteem and even their work ethics. Most of these strengths bloom in their adult life and make them very responsible and productive adults.
With junk foods raiding the youth dominion with an unprecedented vengeance, body building comes up to impose a strict healthy diet regime that each teen must accept and wholesomely embrace if any success is to be attained.
Another key advantage of teenage body building is actually more obvious than those outlined above. The physical fitness, health advantage, muscle endurance, precise muscular coordination, flexibility, mental and emotional balance and body strength are the basic advantages that accrue from a body building program. Most youths attain sports prowess as a result of their body building endeavors. Today’s youths are riddled with such health complications as obesity, high blood pressure, diabetes, weak bone structures among others. It is only a body building regime that can successfully alleviate, prevent or reduce chances of such occurrences.
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Q: What are the best protein sources for bodybuilders and building the body?
A: I feel that they fall in this order:
Truth is, eggs have the most perfect amino acid profile and should be a staple of all bodybuilding diets – at least in the morning. However, red meat offers the vitamins and minerals, iron and more importantly, creatine content that you need to succeed in building muscle. If it’s lean meat you’re looking for, then chicken and turkey have some of the leanest profiles. As does fish, like white fish. If you’re going to eat fish though, you need a balance of white fish and red-flesh fish, such as salmon that is higher in fat, but great fat. But choosing protein is largely driven by what it is you’re trying to accomplish. If you’re dieting hard, eat egg whites, tuna and lean poultry with a little lean red meat added in for good measure to keep the creatine high. When bulking, hands down egg whites mixed with whole eggs and red meat are great combination protein choices. If it’s ease of schedule and assuring that you get the protein you need on the road or in your car or when you’re stressed and your schedule is hectic, then pack a canister of whey protein and cans of tuna. Sometimes the focus should be on what works, more than what is perfect. But choosing the best protein for your goals is also important.
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There are various machines that can be used to apply tension and stress to the body. Some of these machines include free weights and training machines. There are various equipments which include; barbells, dumbbells, leverage machines, body weight exercise, and manual resistance. It is always recommended to use various machines in our training since not only does it boost our motivation but it also helps enhance the muscle development process.
In bodybuilding using different techniques will provide certain benefits. The first one is the ability to improve your body posture especially when you get old. Many people experience poor posture when they age and therefore the best way they can counter this effect is through bodybuilding using weights. The other benefit of taking bodybuilding is that it helps you increase your strength. Bodybuilding also helps you boost your body metabolism, which is very necessary if you want to lose weight. It also helps prevent osteoporosis which is a condition of the bones. Osteoporosis usually affects people in there old age and therefore bodybuilding helps maintain and prevent this ailment.
In bodybuilding you need to ensure that you use different techniques as opposed to using only one technique. The reason is because when you are using different techniques you will be able to stimulate your muscle growth.
Currently there are various equipments available in the market and all these equipments have there advantages and disadvantages. The best thing about using free weights is that they are very cheap when compared to the training equipments. The other advantage is that free weights are very versatile and can be used to perform certain routines which otherwise would have been difficult if you were using free weights.
However you need to first warm up prior to the exercise even if you are using free weights or training equipments. There are very many bodybuilders who are of the habit of assuming the importance of warming up before a weight training session. In fact many gyms do not observe this rule. Most bodybuilders are in a rush to workout there biceps and triceps that they forget to do any warm up prior to the weight training. What they don’t realize is that, when they do this they are actually jeopardizing there chances of achieving bodybuilding success.
For those who remember to start the workout session with warm-ups they perform them so hastily that they fail to be effective in stimulating muscle growth. When you are performing warm up sessions they should be intense and you should not do them for the sake doing them. You need to remember to first warm up since the body will become more flexible and hence you will reduce chances of gym injuries.
If your training machine is very effective you will be able to increase the efficacy of your training just the same way as using free weights would. The only thing which will not be able to achieve is the ability to obtain an optimal gain using only one single routine.
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