tag:blogger.com,1999:blog-34308584397743833212024-03-23T03:13:47.084-07:00Workout LIke A ProTo many people use improper techniques at the gym which negatively impact their overall workout. Checkout these workout tips to see huge gains in you workout.
You Don't Wanna Look Like Them,U Also Don't Want To Lift Like Them..But You Do Want To Learn From Them...
The Truth Is The same Technic use by The Top Body Builder,can be also use by you,no matter whats your age ,what shape you in,no matter what your personal goal and fitness are..Legend Killerhttp://www.blogger.com/profile/11826315485254810212noreply@blogger.comBlogger71125tag:blogger.com,1999:blog-3430858439774383321.post-68507041352783144272012-01-16T00:26:00.000-08:002012-01-16T00:27:09.062-08:007 Reasons to Use BCAA Supplements<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicagMB57hiD9hYx_4Z5PKTR2_f3mRLIR3OLlFmKqxwF7dV0LXDtQvEIlzQbl-KG7nmqmcj4ZIyTyxRYbMGTjzkpU_umcbZtjHI1ZqgENnRZeTwLMiCYSdeQTmTn8SAC93iZLAOrrPuzg4_/s1600/BCAA_molecule.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="203" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicagMB57hiD9hYx_4Z5PKTR2_f3mRLIR3OLlFmKqxwF7dV0LXDtQvEIlzQbl-KG7nmqmcj4ZIyTyxRYbMGTjzkpU_umcbZtjHI1ZqgENnRZeTwLMiCYSdeQTmTn8SAC93iZLAOrrPuzg4_/s320/BCAA_molecule.jpg" width="320" /></a></div>
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<li style="font-size: 12px; padding-right: 1em;"><strong> </strong></li>
<li style="font-size: 12px; padding-right: 1em;"><strong>Branched chain amino acids</strong><span class="Apple-converted-space"> </span>are needed for protein synthesis and muscle maintenance, growth, and repair</li>
<li style="font-size: 12px; padding-right: 1em;">Taking<span class="Apple-converted-space"> </span><strong>BCAA supplements</strong><span class="Apple-converted-space"> </span>can help you get enough of these essential amino acids in your diet</li>
<li style="font-size: 12px; padding-right: 1em;">BCAA supplements<span class="Apple-converted-space"> </span>can help you optimize your muscle growth and recovery</li>
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<span id="more-390"></span><br />1. Replace Amino Acids</div>
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BCAA supplements<span class="Apple-converted-space"> </span>can help replace branched chain amino acids which are depleted whenever you perform a hard workout. These substances are amino acids which are needed for your body to break down and use protein for muscle building and repair. When you perform vigorous exercise, your muscles use these amino acids and deplete the supply of them. Taking a supplement can help replace these essential amino acids so your body can function optimally, and has the needed components for protein synthesis that benefits your muscles and other tissues.</div>
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2. Muscle Recovery And Growth</div>
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Branched chain amino acids are needed by your body for muscle growth, repair, maintenance, and recovery. Amino acids can not be manufactured by your body, they must be ingested in your diet, and this can mean a shortage of these acids which can be detrimental to your muscle health and fitness if you are not careful. Taking a supplement will ensure that you have enough of these specific amino acids in your system to allow your muscles to be recover and grow in the shortest possible time.</div>
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3. Fat Loss</div>
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Taking<span class="Apple-converted-space"> </span>BCAA supplements<span class="Apple-converted-space"> </span>can help you with any fat loss you desire or are attempting. Because these amino acids are needed to synthesize protein, they assist in building muscle and eliminating fat from your body. A diet high in protein and these supplements can greatly improve your physical condition and help you lose any fat that you do not want. These substances basically consist of protein components, which will help build muscle. Muscle can help eliminate and prevent fat, because muscle requires more energy than fat to maintain.</div>
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4. Improved Brain Function</div>
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Branched chain amino acids have benefits for your brain as well as your body. Amino acids are the origin of neurotransmitters in the brain, and taking a supplement will ensure that your brain has the needed amount of these acids to function properly and effectively. BCAAs can also help your brain function by delaying certain messages, such as fatigue during a workout, so that you can continue on. These acids are needed for all parts of your body to function properly, and they can help improve the function of your brain.</div>
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5. Heart Health</div>
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Taking<span class="Apple-converted-space"> </span>BCAA supplements<span class="Apple-converted-space"> </span>can help keep your heart healthy and fit along with the rest of your body. These amino acids are critical to strong muscles that work as intended, and if you do not have enough sources of these acids in your diet all of your muscles, including your heart, could suffer because of these deficiencies. Eating a balanced diet and taking these supplements are the two best ways to ensure that your heart health stays in top shape. These supplements help muscle growth, repair, and maintenance, and your heart is only a muscle after all.</div>
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6. Lose Weight While Preserving Muscle</div>
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Taking<span class="Apple-converted-space"> </span>BCAA supplements<span class="Apple-converted-space"> </span>can help you lose weight while preserving your muscle, so that the weight lost is fat instead. These crucial chain amino acids are needed for proper muscle maintenance, and they are proteins. This means that your existing muscle has the protein and acids needed for proper maintenance, while you lose weight and fat because of the increased efficiency of your entire body. Two of the BCAAs, Isoleucine and Leucine, actually promote weight and fat loss specifically.</div>
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7. Healthy Immune System</div>
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Branched chain amino acids can have benefits for your immune system. These amino acids may have a preventative effect on immune system suppression cause by strenuous exercise or activity. They can also help to reduce inflammation, and promote healthy immune system functioning even after a vigorous workout. This can help keep you healthier, with a better ability to fight off any infections or diseases.</div>
</div>Legend Killerhttp://www.blogger.com/profile/11826315485254810212noreply@blogger.com31tag:blogger.com,1999:blog-3430858439774383321.post-57469211386387889662012-01-07T11:15:00.000-08:002012-01-07T11:15:46.884-08:005 Back Exercises you Aren’t Doing<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ-0wVp-bPeavgoR6-fTxyV4DwhkQzgY3cn4VfeXGjY6MOdYToi19wdg8x1D86pg8m1X6VH_AQb722WGYIlCTqZq3EnrNp8_LDCU86knQof2z-PmtAS2EF3Q-RaueVujwA3omGqxQwXA3w/s1600/ronnie-coleman-back-muscles.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ-0wVp-bPeavgoR6-fTxyV4DwhkQzgY3cn4VfeXGjY6MOdYToi19wdg8x1D86pg8m1X6VH_AQb722WGYIlCTqZq3EnrNp8_LDCU86knQof2z-PmtAS2EF3Q-RaueVujwA3omGqxQwXA3w/s320/ronnie-coleman-back-muscles.jpg" width="320" /></a></div>
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<span lang="EN-US">The back is a notoriously tough area to train. There are three main reasons for this;</span></div>
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<span lang="EN-US">a)<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span lang="EN-US">When people start out, they don’t usually train their backs, mirror muscles like the chest, abs and biceps get more attention, meaning the back is usually playing catch up</span><br />
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<span lang="EN-US">b)<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span lang="EN-US">Since you can’t see your back in the mirror, it’s often difficult to form that mind-muscle connection so vital for adequately stimulating the muscle fibers</span><br />
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<span lang="EN-US">c)<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span><span lang="EN-US">The back is complex musculature which requires a range of different movements and grips to hit all the different sections</span><br />
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<span lang="EN-US">Training your back is crucial for your overall physique, it is part of the crucial posterior chain forming the supporting foundation of the entire body. The back area is an inverted diamond shape, spanning from the upper trapezius to the erector spinae, and, contrary to popular belief, parts of the back –the upper lats for example – are visible head-on.</span></div>
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<span lang="EN-US">In short, back training is an absolute must. So what should you do? Everyone knows that pull-ups, deadlifts and lat pull-downs are great back exercises that should form the core of your routine, but what can you throw in to mix things up and keep your back guessing? Here are a few ideas;</span></div>
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<b><span lang="EN-US">1)<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span></b><b><span lang="EN-US">Barbell Unilateral Rows</span></b><br />
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<span lang="EN-US">The dumbbell version of this exercise is very popular, but using a bar will add an element of instability. Lean on a bench with one knee supported and the other foot on the floor, make sure you back is parallel to the floor. Start with your arm extended and bring the barbell up to your side, hold, squeeze and repeat.</span></div>
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<b><span lang="EN-US">2)<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span></b><b><span lang="EN-US">Bent Over Rows with Hammer Grip</span></b><br />
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<span lang="EN-US">Perform a bent over row as you normally would – back parallel to the floor, rowing the barbell up to your abdomen by retracting your scapulae, but instead of an over or under hand grip, use two single handles from a cable machine so you can grip the bar in a hammer fashion.</span></div>
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<b><span lang="EN-US">3)<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span></b><b><span lang="EN-US">Overhead Shrugs</span></b><br />
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<span lang="EN-US">You probably use a lot of weight for regular shrugs – you won’t be able to with the overhead variety. Hold a barbell above your head with a shoulder length grip and literally shrug your shoulders. This move might take some getting used to but it’s highly effective.</span></div>
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<b><span lang="EN-US">4)<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span></b><b><span lang="EN-US">Face pulls</span></b><br />
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<span lang="EN-US">This is great for stimulating the middle/lower traps and rear deltoids. Attach a rope grip to a cable station, setting it about eye-level. You can do this standing or seated but I’d recommend standing to begin with. Standing with your arms straight out in front of you, parallel to the floor, gripping the rope with both hands. Pull the cable towards you and up slightly so it’s parallel to your face, let the rope splay out so you can increase the range of movement.</span></div>
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<b><span lang="EN-US">5)<span style="font: normal normal normal 7pt/normal 'Times New Roman';"> </span></span></b><b><span lang="EN-US">Inverted Rows</span></b><br />
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<span lang="EN-US">Despite this exercise being performed with no weight, it’s arguably the toughest on this list. Find a smith machine and position the bar about 2 feet from the floor, place a bench in front of the smith machine. Suspend yourself so your feet are supported on the bench and you are gripping the bar with a shoulder width grip, pull yourself up to the bar, lower, then repeat. Enjoy!</span></div>
<br /></div>Legend Killerhttp://www.blogger.com/profile/11826315485254810212noreply@blogger.com6tag:blogger.com,1999:blog-3430858439774383321.post-78159373585618484902012-01-04T10:50:00.000-08:002012-01-04T10:50:14.607-08:0010 Ways to Build Bigger Arms!<div dir="ltr" style="text-align: left;" trbidi="on">
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<b>Bodybuilder workouts</b> are done by most guys to build bigger arms
but often forget about the most basic principles in muscle building to
make it happen. Here are 10 easy <b>bodybuilder workouts</b> and effective techniques for adding muscle size and thickness to your bi's and tri's:<br />
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10. Focus on your triceps - your triceps make up 2/3 of your arm’s size!</div>
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9. Mix it up. Use a variety of machines, cables and free weights.</div>
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8. Do more sets and fewer reps with heavier weight. Try a 5 x 5 or 8 x 8 set/rep scheme.</div>
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7. Change it up. If you usually start your arm training with biceps,
start with triceps – it’ll keep your muscles guessing and growing!</div>
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6. Superset your bi’s and tri’s. Supersets really shock the muscles and stimulate new growth.</div>
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5. SQUEEZE! Squeeze every muscle contraction to drive as much blood and nutrients into your arms as possible!</div>
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4. Mix your grips. Perform a variety of wide-grip, close-grip and
reverse-grip movements to hit all areas of your bi’s and tri’s.</div>
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3. SLEEP! Muscle growth happens while resting, not while reppin’ out. Be sure to get your eight hours in. </div>
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2. Use proper form. You’ll make more gains working with weights you can handle.</div>
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1. EAT MORE PROTEIN! Protein is the most important macronutrient you can consume if you wanna pack on muscle!<span class=""><br />
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Incorporate any of these <b>bodybuilder workouts</b> tried and true muscle-building principles into your <b>bodybuilder workouts</b> routine and your arms will grow! And if there are any <b>bodybuilder workouts</b> that we missed, feel free to add them below! Share your tips with the world!<div style="background-color: white; border: medium none; color: black; overflow: hidden; text-align: left; text-decoration: none;">
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</div>Legend Killerhttp://www.blogger.com/profile/11826315485254810212noreply@blogger.com9tag:blogger.com,1999:blog-3430858439774383321.post-18095775937062435852012-01-01T04:26:00.001-08:002012-01-01T04:26:54.089-08:00Beginners Guide To Building Your Core And Six Pack<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
Six pack, 8 pack (genetic freaks), washboard, whatever you want to
call it: your core is the center piece for any muscular physique. It is
the eye catcher for the opposite sex. A muscular and well defined core
shows both <a href="http://www.muscleandstrength.com/workouts/strength.html">strength</a>
and health. Both guys and gals strive to have a strong tone midsection
but very few of them ever achieve getting one. If you have been looking
for the perfect program to get you the tight, strong core that you have
always been looking for, look no further.
<br />
In this article we are going to go over the basic anatomy of the what makes up the core and list 5 easy to follow <a href="http://www.muscleandstrength.com/workouts/main.html">workouts</a> to help strengthen your midsection. Note that <a href="http://www.muscleandstrength.com/diet-and-nutrition/diets.html">diet</a> and cardiovascular training will have to be in check for you to see your <a href="http://www.muscleandstrength.com/exercises/abs.html">abs</a>. This article will only focus on the training that goes into building and strengthening your mighty core.<br />
The core is composed of 4 different parts. Below I will discuss where
each are located, what its function is and also present a couple <a href="http://www.muscleandstrength.com/exercises/main.html">exercises </a>you can do to stimulate the muscle.<br />
<h3>
Rectus Abdominus</h3>
<ul>
<li><strong>Location</strong>: Covers the area from sternum all the way down to the pelvis bone. Referred to as the <a href="http://www.muscleandstrength.com/workouts/ab-workouts.html">abs</a> or six pack.</li>
<li><strong>Function</strong>: Pulls the upper torso to the hips.</li>
<li><strong>Exercises</strong>: <a href="http://www.muscleandstrength.com/exercises/floor-crunch-legs-on-bench.html">Crunch</a> or <a href="http://www.muscleandstrength.com/exercises/sit-up.html">sit up</a>.</li>
</ul>
<h3>
Obliques</h3>
<ul>
<li><strong>Location</strong>: Side of the waist.</li>
<li><strong>3 layers of Muscle</strong>: Internal obliques, transverse obliques and external obliques.</li>
<li><strong>Function</strong>: Tilt and twist the torso.</li>
<li><strong>Exercises</strong>: <a href="http://www.muscleandstrength.com/exercises/dumbbell-side-bends.html">Side bends</a> and <a href="http://www.muscleandstrength.com/exercises/side-crunch.html">decline oblique crunches</a>.</li>
</ul>
<h3>
Intercostals</h3>
<ul>
<li><strong>Location</strong>: Between the side of the rib cage. Comes into play when you flex the torso and twist from side to side.</li>
<li><strong>Function</strong>: Elevation and depression of the ribs.</li>
<li><strong>Exercise</strong>: <a href="http://www.muscleandstrength.com/exercises/russian-twist.html">Truck twists</a>.</li>
</ul>
<h3>
Serratus</h3>
<ul>
<li><strong>Location</strong>: Between front abs and lats. Boxer’s muscle.</li>
<li><strong>Function</strong>: Pulling of the scapula forward and around like in the motion of throwing a punch.</li>
<li><strong>Exercises</strong>: <a href="http://www.muscleandstrength.com/exercises/barbell-pullover.html">Barbell pull-overs</a> and <a href="http://www.muscleandstrength.com/exercises/seated-cable-crunch.html">single arm cable crunches</a>.</li>
</ul>
The core is made up of primarily fast twitch muscle fibers. Fast
twitch muscle fibers are denser than its counterpart the slow twitch
muscle fiber, so hard, heavy and explosive bouts of exercise will
stimulate this kind of fiber a lot more.<br />
This means that core training should be in the moderate rep range for
best growth. No more endless reps of crunches and sit up like you’ve
done in the past. Focus on sets in the 8-15 rep range.<br />
Now that you understand about what muscles make up the core, their
function, location and the rep range needed to stimulate them, let’s
give you some <a href="http://www.muscleandstrength.com/workouts/main.html">workouts</a> to help you get that strong muscular core.<br />
All exercises should be performed in perfect form because bad form or
habits that you start now will follow you and will lead to lack of
progress or worse off injury in the future. Many, if not all of the
exercises will be new to you. So make sure that you use the <a href="http://www.muscleandstrength.com/exercises/main.html">exercise guide</a> on Muscle 7 Strength to help you with your form.<br />
Below are 5 of my favorite core strengthening workouts.<br />
<div class="rtecenter">
<img alt="Core strengthening workouts" height="400" src="http://www.muscleandstrength.com/sites/default/files/images/articles/articles/abs-workouts-2.jpg" width="600" /></div>
<h2 class="bordered">
5 Core/Abs Strengthening Workouts</h2>
<h3>
Core/Abs workout one.</h3>
<ul>
<li><a href="http://www.muscleandstrength.com/exercises/cable-crunch.html">Cable Crunches</a> 3x8-12 30-45 Sec Rest.</li>
<li><a href="http://www.muscleandstrength.com/exercises/dumbbell-side-bends.html">Bodyweight Side Bends</a> 3x12 on each side 30 Sec Rest.</li>
<li><a href="http://www.muscleandstrength.com/exercises/floor-crunch-legs-on-bench.html">Crunches</a> 3x12 30 Sec Rest.</li>
<li><a href="http://www.muscleandstrength.com/exercises/seated-leg-tucks.html">Seated Leg Tucks</a> 3x12-15 45 Sec Rest.</li>
</ul>
<h3>
Core/Abs workout two.</h3>
<ul>
<li><a href="http://www.muscleandstrength.com/exercises/seated-barbell-twist.html">Seated Barbell Twists</a> 3x8-12 on each side 30 Sec Rest.</li>
<li><a href="http://www.muscleandstrength.com/exercises/abdominal-air-bike.html">Air Bike Crunches</a> 3x12 30-45 Sec Rest.</li>
<li><a href="http://www.muscleandstrength.com/exercises/bench-jack-knife.html">Crunches Hands Over Head</a> 3x12-15 30 Sec Rest.</li>
<li><a href="http://www.muscleandstrength.com/exercises/lying-bench-leg-raise.html">Flat Bench Lying Leg Raises</a> 3x8 30 Sec Rest.</li>
</ul>
<h3>
Core/Abs workout three.</h3>
<ul>
<li><a href="http://www.muscleandstrength.com/exercises/sit-up.html">Frog Sit Ups</a> 3x12-15 30 Sec Rest.</li>
<li><a href="http://www.muscleandstrength.com/exercises/bench-jack-knife.html">Jack Knife Sit Ups</a> 3x12-15 30 Sec Rest.</li>
<li><a href="http://www.muscleandstrength.com/exercises/side-crunch.html">Oblique Crunches</a> on the Floor 3x12 30 Sec Rest.</li>
<li><a href="http://www.muscleandstrength.com/exercises/decline-bench-knee-raise.html">Reverse Crunch</a> 3x12 30 Sec Rest.</li>
</ul>
<h3>
Core/Abs workout four.</h3>
<ul>
<li><a href="http://www.muscleandstrength.com/exercises/russian-twist.html">Russian Twist</a> 3x12-15 30 Sec Rest.</li>
<li><a href="http://www.muscleandstrength.com/exercises/weighted-crunch.html">Ab Crunch Machine</a> 3x8-12 30-45 Sec Rest.</li>
<li><a href="http://www.muscleandstrength.com/exercises/barbell-side-bends.html">Barbell Side Bends</a> 3x8 on each side 30 sec rest.</li>
<li><a href="http://www.muscleandstrength.com/exercises/swiss-ball-crunch.html">Crunch - Legs on Exercise Ball</a> 3x8-12 30 Sec Rest.</li>
</ul>
<h3>
Core/Abs workout five.</h3>
<ul>
<li><a href="http://www.muscleandstrength.com/exercises/decline-bench-alternate-knee-raise.html">Decline Crunch</a> 3x8-12 30-45 Sec Rest.</li>
<li><a href="http://www.muscleandstrength.com/exercises/dumbbell-side-bends.html">Dumbbell Side Bends</a> 3x8 on each side 30 Sec Rest.</li>
<li><a href="http://www.muscleandstrength.com/exercises/swiss-ball-crunch.html">Exercise Ball Crunch</a> 3x12-15 30 Sec Rest.</li>
<li><a href="http://www.muscleandstrength.com/exercises/lying-alternate-knee-raise.html">Leg Pull-in</a> 3x12 30 Sec Rest.</li>
</ul>
There you have it 5 core strengthening workouts. I like to work my
core every 2-3 days. Try rotating these 5 workouts into your workout
split. These workouts sure will help you get that strong muscular core
you are looking for. Remember <em>quality over quantity</em> with the core. Stick with the programs listed above and you will be just fine. Good Luck.</div>Legend Killerhttp://www.blogger.com/profile/11826315485254810212noreply@blogger.com75tag:blogger.com,1999:blog-3430858439774383321.post-21389488992947349272011-12-16T11:42:00.001-08:002011-12-16T11:56:12.847-08:00Bodybuilding Vitamins<div dir="ltr" style="text-align: left;" trbidi="on">
<b>Vitamins are crucial to the muscle building process. They assist in
the millions of chemical reactions that take place in our body each day,
and make it possible for nutrients to be absorbed, digested and
metabolized in the body. Bodybuilding vitamins are not only vital for
maintaining optimal energy levels, they also assist in the crucial
recovery process after your training session.<br />
<br />
There are millions of biochemical reactions that go on in our
bodies each day. Our body uses what are called enzymes, as catalysts for
these reactions. Other compounds can assist these enzymes in carrying
out these biochemical reactions, making them more (or less) effective.
Organic coenzymes are called vitamins, inorganic coenzymes are called
minerals (but that's another story). All in all, there are thirteen
vitamins that are required for our bodies to function properly. They
are:</b><br />
<b><br />
Vitamin A -<br />
Vitamin B1 (Thiamin)<br />
Vitamin B2 (Riboflavin)<br />
Vitamin B3 (Niacin)<br />
Vitamin B5 (Pantothenic Acid)<br />
Vitamin B6 (Pyridoxine)<br />
Vitamin B9 (Folic acid)<br />
Vitamin B12 (Cobalamin)<br />
Biotin -<br />
Vitamin C-<br />
Vitamin D -<br />
Vitamin E -<br />
Vitamin K</b><br />
<br />
<br />
<br />
<br />
<b><br />
<span style="color: yellow;"><span style="color: blue;">Fat Soluble vs. Water Soluble </span>-</span>
Vitamins fall into two categories - Fat Soluble and Water Soluble. The
fat-soluble vitamins (A, D, E and K) are saved by the body and stored in
fat, sometimes for extended periods of time. They are not readily
excreted from the body and therefore daily intake should be monitored
closely. Overdose of fat-soluble vitamins is a common problem of
over-the-counter type vitamin tablets and can lead to serious health
problems.<br />
<br />
On the other hand, water-soluble vitamins (B vitamins, Biotin,
and C) are easily dissolved in water, so whatever your body isn't using
is easily eliminated in urine. You don't have to worry about overdosing,
but this means you need a continuous supply of them in your diet. Now,
let's take a closer look at these thirteen vitamins.<br />
</b><br />
<b><br />
<span style="color: yellow;"><span style="color: blue;">Vitamin A </span>-</span> Of all the
fat-soluble vitamins, Vitamin A (Retinol) is the most common. It's
needed for healthy bones and teeth, and it helps maintain healthy
vision, skin as well as the lining of the nervous, respiratory and
digestive systems. However, excess intake may cause headaches, dry skin,
liver damage and birth defects.<br />
<br />
Thankfully, it has a water-soluble cousin known as the
carotenoids - the most common of them being Beta-Carotene. Most
multivitamin supplements list vitamin A and have the words
"Beta-Carotene" next to it. Beta-carotene is not toxic to the body even
in large amounts, because the body takes only the amount needed and
converts that into Vitamin A while the rest is excreted.<br />
Good sources include: milk, eggs, liver, dark green leafy vegetables, cheese and carrots.<br />
<br />
<span style="color: yellow;"><span style="color: blue;">Vitamin B</span> -</span> Vitamin B or B
complex is a group of eight water-soluble vitamins. Each of these
affects a different part of energy production in the body.<br />
<br />
<span style="background-color: white;"> </span><span style="background-color: white; color: blue;"> </span><span style="background-color: blue; color: yellow;"><span style="background-color: white;">Vitamin B1 (Thiamine)</span>:</span>
Helps convert food into energy. It also facilitates the proper
functioning of the heart and the nervous system. Good sources include:
Nuts, yeast, whole grains, most vegetables, and citrus fruits.<br />
<span style="color: blue;"> </span><span style="color: blue;"> </span><span style="color: yellow;">Vitamin B2 (Riboflavin):</span> Helps the body cells use oxygen, promotes healthy skin and tissue repair. Good sources include: Cheese, meats, fish and poultry<br />
<span style="color: blue;"> </span><span style="color: yellow;">Vitamin B3 (Niacin):</span><span style="color: blue;"> </span>
Important for cell metabolism and the absorption of carbohydrates. It
also helps maintain proper brain function Good sources include:
Broccoli, fish and whole grain breads.<br style="color: blue;" /><span style="color: blue;">
</span><span style="color: blue;"> <span style="background-color: white;"> </span></span><span style="color: yellow;"><span style="background-color: white; color: blue;">Vitamin B5 (Pantothenic Acid)</span>:</span> Helps the body convert food into energy. It comes from almost all foods.<br />
<span style="color: blue;"> </span><span style="color: yellow;">Vitamin B6 (Pyridoxine):</span><span style="color: blue;"> </span>Helps produce essential proteins and helps convert proteins into energy Good sources include: Bananas, potatoes and nuts<br />
<span style="color: blue;"> </span><span style="color: yellow;">Vitamin B9 (Folic Acid):</span>
Important for the production of red blood cells. Protects against heart
disease and essential in the first three months of pregnancy to prevent
birth defects. Good sources include: Dark green leafy vegetables, fruits
and liver.<br />
<span style="color: yellow;"><span style="color: blue;">Vitamin B12 (Cobalamin)</span>:</span><span style="color: blue;">
</span>Important in the production of genetic material in cells. Helps maintain
proper functioning of the nervous system. Good sources include: Eggs,
meat, fish, milk products and poultry.<br />
<br />
<br />
<span style="color: blue;"> </span><span style="color: yellow;"><span style="color: blue;">Vitamin C </span>-</span> Vitamin C is
perhaps the most common water-soluble vitamin. It should be ingested on a
daily basis. 500mg of Vitamin C provides you with 833% of the
Recommended Daily Allowance (RDA), but it is not uncommon for
individuals to take as much as 2000mg or more per day. Vitamin C
provides the structure for connective tissues in the body. It is a
powerful antioxidant. Good sources include: Citrus fruits and leafy
green vegetables.<br />
<br />
<span style="color: blue;"> </span><span style="color: yellow;">Vitamin D -</span><span style="color: blue;"> </span>This vitamin is a
fat-soluble vitamin required to help absorb calcium from the diet. It
is produced naturally in the body from sunlight. Excess consumption may
cause diarrhea, nausea and joint pain. The RDA for Vitamin D is 400 IU
(International Units) per day. Good sources include: Salmon, tuna, eggs
and milk. Remember that milk is often fortified with extra Vitamin D so
be sure to factor that into your daily intake.<br />
<br />
<span style="color: blue;"> </span><span style="color: yellow;"><span style="color: blue;">Vitamin E </span>-</span> This fat-soluble
vitamin is an excellent antioxidant that promotes healing and helps the
circulatory system. It is found in almost all foods, especially in
olive and vegetable oils. The RDA for Vitamin E is 10mg. Even though it
is fat-soluble, the body easily breaks down excess Vitamin E.<br />
<br />
<span style="background-color: white;"> </span><span style="background-color: white; color: blue;"> </span><span style="background-color: white;"><span style="color: blue;"> </span><span style="background-color: white; color: blue;"> </span><span style="color: blue;"> </span></span><span style="background-color: white; color: yellow;"><span style="background-color: white;">Vitamin K </span>-</span><span style="background-color: white; color: blue;"> </span>This fat-soluble
vitamin is needed for normal blood clotting. The RDA for Vitamin K is
80mcg (micrograms) for men and 65mcg for women. Like Vitamin E, it is
easily broken down when in excess. Good sources include: Broccoli,
Brussels sprouts, liver, avocados and tomatoes.<br />
<br />
Well there you have it - A quick guide to the bodybuilding
vitamins that keep us strong and healthy. The next time you go shopping
for supplements, be sure to keep these facts in mind. Even before the
fancy prohormones, nitric oxides consider investing in a quality
multivitamin first. Get your basic nutritional needs down, keep it
simple early on, and worry about the fancy supplements later. Remember
SUPPLEMENTS ARE MADE TO SUPPLEMENT YOUR DIET, WITH OUT A DIET
SUPPLEMENTS AREN'T ANYTHING!</b></div>Legend Killerhttp://www.blogger.com/profile/11826315485254810212noreply@blogger.com15tag:blogger.com,1999:blog-3430858439774383321.post-37268987219193844412011-11-23T00:27:00.001-08:002011-11-23T00:28:50.172-08:00A Scientific Approach To Pre/Post Exercise Nutrition To Maximize The Training Effect<div dir="ltr" style="text-align: left;" trbidi="on">
<blockquote>
When implemented properly and consistently, strategic
pre- and post-workout supplementation can greatly increase the
effectiveness of your training. Without optimum nutritional strategies,
the body’s response to training can only be considered a compromise at
best.</blockquote>
<img alt="" class="aligncenter size-full wp-image-14956" height="370" src="http://cdn.simplyshredded.com/wp-content/uploads/2010/10/128462.jpg" title="128462" width="610" /><br />
<blockquote>
From this perspective, training and diet cannot be
considered as separate factors. The food and supplements that you take,
and the work that you faithfully perform in the gym, are both part of
your training. On the day of competition it will not be the athlete who
trained harder who wins, it will be the athlete who trained smarter.</blockquote>
<h2>
Introduction</h2>
Exercise causes acute changes in the metabolic environment of muscle
tissue. First there is a significant increase in blood flow to working
muscles. There is also a sharp increase in catecholamines (e.g.
noradrenalin, adrenalin). These changes favor catabolism during
exercise, and anabolism immediately after exercise. Because these
changes are acute, some lasting only a few hours, the pre and post
exercise meals are critical to optimizing the anabolic effect of
exercise. This article will discuss pre- and post-exercise nutritional
strategies based on current research in this area.<br />
<h2>
Before</h2>
<blockquote>
Pre-workout nutritional strategies are based on providing
alternative energy substrates (mainly carbohydrate) to preserve energy
stores, and taking advantage of increased blood flow to muscle tissue.</blockquote>
<img alt="" class="aligncenter size-full wp-image-14961" height="362" src="http://cdn.simplyshredded.com/wp-content/uploads/2010/10/08Pic6.jpg" style="display: block;" title="08Pic6" width="610" /><br />
<h2>
Carbohydrates</h2>
High intensity exercise places great demand on glycogen stores.
Glycogen is the sugar stored in the liver and muscles. Because high
intensity exercise burns energy at such a high rate, the body is unable
to supply sufficient oxygen to be able to use fat for fuel. Instead, it
must use sugar both stored in the muscle and brought in from the blood.<br />
<blockquote>
Consuming simple sugars right before training can reduce
the amount of glycogen used during exercise. This can prolong
performance. More importantly, higher blood sugar and insulin levels
appear to create a hormonal milieu favorable to anabolism (growth).</blockquote>
During exercise, cortisol accelerates lipolysis, ketogenesis, and
proteolysis (protein breakdown). This happens in order to provide
additional fuel substrates for continued exercise. The effects of
cortisol may also be necessary to provide an amino acid pool from which
the muscle can rebuild new contractile proteins if there are
insufficient amino acids delivered from the blood. This ensures that
some degree of adaptation can occur regardless of the availability of
dietary protein. Over time however, if this process is not balanced with
additional dietary protein, the net effect will be only maintenance or
even a decrease in functional muscle tissue, as is evident during
periods of starvation or prolonged dieting. Fortunately, there is only a
non-significant rise in cortisol levels when carbohydrates were
consumed during exercise. (Tarpenning, 1998) The net effect is a more
rapid increase in the cross sectional area of the muscle fibers with the
greatest effect seen in type-II fibers.<br />
<blockquote>
This may be a less expensive option for those who were
thinking of using phosphatidylserine. In this case, carbohydrate
administration appears to down regulate the
hypothalamic-pituitary-adrenal axis, probably through insulin or perhaps
through the presence of carbohydrate itself. This would, in effect,
greatly reduce the body’s catabolic response to exercise stress. All
good news for bodybuilders.</blockquote>
<h2>
Protein</h2>
<img alt="" class="alignright size-full wp-image-14959" height="338" src="http://www.simplyshredded.com/wp-content/uploads/2010/10/n626320466_1213385_2563.jpg" style="display: block;" title="n626320466_1213385_2563" width="199" />Another
pre-workout strategy involves taking advantage of increased blood flow
to working muscles. Because the availability of amino acids is often the
limiting factor for protein synthesis, a pre-workout protein meal will
enhance the delivery of amino acids to muscle tissue. Research has
demonstrated the effectiveness of a pre-workout protein drink.<br />
<h2>
Amino Acids</h2>
Delivery of amino acids has been shown to be significantly greater
during the exercise bout when consumed pre-workout than after exercise
(Tipton, 2001). There is also a significant difference in amino acid
delivery in the 1st hour after exercise, with the pre-exercise protein
drink providing a significant advantage. Net amino acid uptake across
the muscle is twice as high with a pre-workout protein drink as compared
to consuming it after. Phenylalanine disappearance rate, an indicator
of muscle protein synthesis from blood amino acids, was significantly
higher when amino acids were taken pre-workout.<br />
<blockquote>
These results indicate that the response of net muscle
protein synthesis to consumption of a protein solution immediately
before resistance exercise is greater than that when the solution is
consumed after exercise, primarily because of an increase in muscle
protein synthesis as a result of increased delivery of amino acids to
the leg.</blockquote>
<h2>
After</h2>
During exercise muscles use metabolic fuels at an accelerated rate.
In order for physical work to be continuous, the body mobilizes stored
fuels to make fatty acids, glucose, and amino acids available for
oxidation. This is a catabolic process and cannot occur simultaneous to
anabolic processes such as glycogen formation and protein synthesis.<br />
<blockquote>
In order for the body to recover from exercise, the
catabolic environment must be quickly changed to an anabolic
environment. The food that you eat after training affects the hormonal
milieu in your body in order for this to take place. With the rapid
introduction of carbohydrate, protein, and fat into the system post
exercise, the body is able to begin reparations on damaged tissue and
replenish fuel reserves.</blockquote>
<h2>
Carbohydrates</h2>
Carbohydrates are important for performance and perhaps more
importantly for glycogen recovery. Studies have shown an increased
ability of muscle tissue to take up serum glucose immediately following
strenuous exercise (Goodyear 1998). This is due to what is called,
“non-insulin dependant glucose uptake”. After a meal, muscle cells
transport glucose across the cell membrane in response to the hormone
insulin. Insulin binds with its receptors at the cell surface causing a
cascade of events that ends with proteins, called glucose transporters,
being translocated to the cell surface. Once at the cell surface, these
glucose transporters allow glucose to pass through the membrane where
they can be phosphorylated and eventually stored as glycogen. Membrane
transport of glucose will exhibit saturation kinetics similar to the
effect of increasing substrate concentration on the activity of enzymes.
The number of glucose transporters limits the rate of glucose entry
into your muscle cells. Once all available glucose transporters are
associated with a glucose molecule, the rate of glucose entry will go no
higher.<br />
<blockquote>
There are at least 5 different classes of glucose
transporter proteins. They are designated GLUT1, GLUT2, GLUT3, GLUT4,
and GLUT5. Each class of GLUT protein differs in its kinetic parameters
and is found in specific tissues. GLUT-4 is the primary isoform
regulated by insulin, and sensitive to muscle contraction.</blockquote>
Muscle contractions, much like insulin, cause a separate set of
GLUT-4 proteins to be temporarily translocated to the surface of the
muscle cell (Sherman 1996). This greatly increases the rate at which
muscle tissue can take in glucose from the blood after a bout of
exercise. The effects of exercise on glucose uptake last for a few hours
into the post exercise period. If the post exercise meal is lacking in
carbohydrates, the replenishment of glycogen is delayed.<br />
<blockquote>
If carbohydrates are lacking in the diet, exercise will
cause a glucose deficit and glycogen stores will continue to fall
without being replenished to pre exercise levels.</blockquote>
<img alt="" class="aligncenter size-full wp-image-14963" height="436" src="http://cdn.simplyshredded.com/wp-content/uploads/2010/10/fw.jpg" style="display: block;" title="fw" width="611" /><br />
<h2>
Simple vs. Complex</h2>
There has been some controversy about which type of carbohydrate is
best for post exercise glycogen replenishment. Some argue that simple
sugars such as dextrose are best after exercise. Others say that drinks
with glucose polymers are best. Still others say that there is no need
to buy fancy sports drinks and that simply eating a meal high in
carbohydrates such as pasta or rice is sufficient. Studies have shown no
difference between different types of carbohydrates eaten post exercise
and the rate of glycogen replenishment as long as sufficient quantities
of carbohydrate are consumed (Burke 1997). Even when the post exercise
meal contains other macronutrients such as proteins and fats, the rate
of glycogen replenishment is not hindered, given there is sufficient
carbohydrate in the meal as well. These studies tell us that the
rate-limiting step in glycogen replenishment after exercise is not in
digestion or the glycemic index of a given source of carbohydrate. Over a
24-hour period it is the total amount of carbohydrate consumed that is
important. The rate-limiting step in glucose uptake during exercise is
determined by the rate of phosphorylation once glucose has entered the
muscle cell (Halseth 1998). Glycogen synthase activity is also a
possible rate-limiting step (Halseth 1998).<br />
<blockquote>
These processes are not readily influenced by the
composition of the “post exercise” meal, but rather by the extent to
which glycogen was depleted during exercise as well as the amount of
carbohydrate and fat consistently included in the diet.</blockquote>
<h2>
Recommendation</h2>
It is recommended that at least 0.7 – 1.0 gram of carbohydrate per
kilogram body weight be consumed immediately after exercise and then
again 1-2 hours later. If you experience gastric upset try increasing
the amount of water you consume with the carbs. Try to shoot for a total
of 7-10 grams of carbohydrate per kilogram of body weight over a
24-hour period 3 for maximum glycogen storage. This may well be in
excess of caloric needs but it is important to shoot for this intake if
glycogen storage is your primary goal.<br />
<h2>
Protein</h2>
Protein is another critical nutrient post-exercise. Protein is
essential to post exercise anabolism. Protein provides amino acids that
are used to rebuild damaged tissues as well as provide enzymes and
carrier proteins necessary for adaptation to exercise.<br />
<blockquote>
Without protein, which supplies essential amino acids for
endogenous protein synthesis, the body’s ability to adapt to exercise
is greatly diminished.</blockquote>
<img alt="" class="aligncenter size-full wp-image-14964" height="381" src="http://cdn.simplyshredded.com/wp-content/uploads/2010/10/f21.jpg" style="display: block;" title="f2" width="610" /><br />
<h2>
The Research</h2>
Studies have shown a 12 to 14 day period after the onset of an
unaccustomed exercise program, in which nitrogen balance, the ratio of
protein intake to protein loss, is negative (Butterfield 1987). Any
study looking at protein needs and exercise must take this into account.
Nitrogen balance during this period appears to be insensitive to total
caloric intake, but can be improved with a high protein intake if
adequate calories are supplied (Gontzea 1975). Even though additional
protein intake will prevent nitrogen balance from becoming negative, it
will still fall despite high protein intake during the first two weeks
of exercise.<br />
<blockquote>
Muscle specific messenger RNA (mRNA) produced subsequent
to training has a half-life of only 4-5 hours. It is so short because
mRNA has no “quality control” mechanism built into the coding. By
keeping the half-life short, any errors in the sequence won’t be able to
produce enough defective proteins to do irreparable damage to the cell
or organism. This also allows tight control of protein metabolism.</blockquote>
<h2>
Importance Of Timing</h2>
<img alt="" class="alignright size-full wp-image-14965" height="338" src="http://cdn.simplyshredded.com/wp-content/uploads/2010/10/37514_138460239522096_100000743616272_231882_5187306_n.jpg" style="display: block;" title="37514_138460239522096_100000743616272_231882_5187306_n" width="185" />The
timing of protein intake is important. If the anabolic stimulus from
exercise is to be maximized, a steady flow of amino acids must bathe the
muscle while mRNA content is high. It should be no surprise that the
optimum time for protein intake after your workout is relatively brief
compared to frequency of training a particular muscle. Muscle protein
synthetic rate (MPS) is elevated in humans by up to 50% at about 4 hours
following a bout of heavy resistance training, and by 109% at 24 hours
following training. A study done by Macdougall (MacDougall et al 1995)
further examined the time course for elevated muscle protein synthesis
by examining its rate at 36 hrs following a bout of heavy resistance
training. Six healthy young men performed 12 sets of 6- to 12-RM elbow
flexion exercises with one arm while the opposite arm served as a
control. MPS was calculated from the in vivo rate of incorporation of
L-[1,2-13C2] leucine into biceps brachii of both arms over 11 hours. At
an average time of 36 hours post-exercise, MPS in the exercised arm had
returned to within 14% of the control arm value, the difference being
nonsignificant.<br />
<blockquote>
The following conclusions can be drawn from this study,
following a bout of heavy resistance training, muscle protein synthetic
rate increases rapidly, is more than double at 24 hours, and then
declines rapidly so that at 36 hours it has almost returned to baseline.</blockquote>
<h2>
Recommendations</h2>
Current recommendations for total protein intake for athletes is
between 1.6-1.8 grams per kilogram body weight, depending on who you
read, however, it is not uncommon for bodybuilders to consume in excess
of 2 grams per kg of body weight with no ill effects. It should be
remembered that the body does not have the capacity to effectively store
amino acids. Protein should be eaten at least every 3-4 hours. The
evening meal should contain slowly digesting protein that will allow a
steady release of amino acids into your system well into the night.
Dinner is a perfect time for steak or other meat dishes.<br />
<h2>
Fat</h2>
Little is known about the effects of fat in the “post-exercise” meal.
Total fat intake is probably more important for a bodybuilder than just
considering the post-workout meal. Essential fatty acids in sufficient
quantities have the ability to alter physiology. Fatty acids such as
omega-3s’ and omega-6s’, when consumed in differing ratios in a
consistent and deliberate manner, can alter the composition of cell
membranes which alters the production of prostaglandins in working
muscles and thereby can modify everything from glucose transport to
protein synthesis (Hayashi 1999). These effects are seen after at least 5
days of consuming of these fats in moderate to high doses. Eating them
immediately after training and at no other time will most likely not
have any dramatic effect.<br />
<blockquote>
Some forms of fat may delay gastric emptying which
theoretically could slow the rate at which nutrients become available to
tissues. We can only speculate whether this would have any “long term”
effect on gains. Most research indicates that glycogen replenishment is
delayed but not reduced when gastric emptying is prolonged.</blockquote>
There is some indication that cholesterol may be an important
nutrient immediately after high intensity resistance exercise. Total
cholesterol has been shown to be significantly lowered for at least 90
hours following a single bout of resistance exercise (Smith 1994). Serum
cholesterol may be needed for incorporation into damaged cell membranes
after resistance exercise. I’m not implying that you should eat a high
cholesterol meal right after training.<br />
<blockquote>
Taken together, research is still lacking where the optimal levels and composition of post-exercise fats are concerned.</blockquote>
<h2>
Fluids</h2>
I couldn’t really write an article about pre- and post exercise
nutrition without at least mentioning fluid replacement. Hydration is
extremely important on the cellular level. Muscle growth is inhibited by
dehydration. In bodybuilding we tend not to focus on fluid replacement
because, unlike runners or cyclists, most bodybuilders do not become
dehydrated after a single workout. The rate at which you become
dehydrated from training depends on how much you sweat (Gisolfi 1990).
Some people sweat a lot when lifting and others don’t sweat a drop.<br />
<blockquote>
A good rule of thumb is to drink 1 ml for every calorie
that you need. So, if you eat 3,500 calories a day, try to drink 3
liters. If you exercise in hot or humid climates add 2 cups of water for
every pound you lose while exercising.</blockquote>
<img alt="" class="aligncenter size-full wp-image-14966" height="263" src="http://cdn.simplyshredded.com/wp-content/uploads/2010/10/j7.jpg" style="display: block;" title="j7" width="610" /><br />
<h2>
It’s about synergy</h2>
As mentioned earlier, macronutrient intake modulates post-exercise
protein synthesis in ways that are just beginning to be understood. Yes,
protein is required to supply essential amino acids for protein
synthesis, but what is the mechanism by which protein is controlling
this process? Also, are carbohydrates and fats needed only for fuel
replacement, or do they play an “interactive” role in post exercise
protein synthesis? Recent research has shed light on these questions.<br />
<h2>
Research</h2>
Researchers from the Division of Nutritional Sciences at the
University of Illinois examined the effect of post exercise meal
composition on protein synthesis. To do this, they looked specifically
at the activity of specific proteins known to regulate protein synthesis
at the translational level. Initiation of translation (the binding of
mRNA to the ribosomal pre-initiation complex) requires group 4
eukaryotic initiation factors (eIFs). These initiation factors interact
with the mRNA in such a way that makes translation (the construction of
new proteins from the mRNA strand) possible. Two eIFs, called eIF4A and
eIF4B, act in concert to unwind the mRNA strand. Another one called
eIF4E binds to what is called the “cap region” and is important for
controlling which mRNA strands are translated and also for stabilization
of the mRNA strand.<br />
<img alt="" class="alignright size-full wp-image-14967" height="352" src="http://www.simplyshredded.com/wp-content/uploads/2010/10/1282628399481.jpg" style="display: block;" title="1282628399481" width="235" /><br />
<blockquote>
Finally, eIF4G is a large polypeptide that acts as a
scaffold or framework around which all of these initiation factors and
the mRNA and ribosome can be kept in place and proper orientation for
translation.</blockquote>
The researchers in this study looked at the association of the mRNA
cap binding protein eukaryotic initiation factor-4-E (eIF4E) with the
translational inhibitor 4E-eukaryotic initiation factor binding
protein-1 (4E-BP1) in the acute modulation of skeletal muscle protein
synthesis during recovery from exercise. Fasting male rats were run on a
treadmill for 2 h at 26 m/min and were fed immediately after exercise
with saline, a carbohydrate-only meal, or a nutritionally complete meal
using Ensure Powder (54.5% carbohydrate, 14% protein, and 31.5% fat).
Exercised animals and non-exercised controls were studied 1 h
post-exercise.<br />
<h2>
Protein Synthesis</h2>
Muscle protein synthesis decreased 26% after exercise and was
associated with a fourfold increase in the amount of eIF4E present in
the inactive eIF4E.4E-BP1 complex and a concomitant 71% decrease in the
association of eIF4E with eIF4G. Refeeding the complete meal, but not
the carbohydrate meal, increased muscle protein synthesis equal to
controls, despite similar plasma concentrations of insulin.
Additionally, eIF4E.4E-BP1 association was inversely related and
eIF4E.eIF4G association was positively correlated to muscle protein
synthesis.<br />
<blockquote>
This study demonstrates that recovery of muscle protein
synthesis after exercise is related to the availability of eIF4E for 48S
ribosomal complex formation, and post-exercise meal composition
influences recovery via modulation of translation initiation.</blockquote>
<h2>
Results</h2>
<blockquote>
The results of this study tell us a few things:</blockquote>
<h2>
#1 | Insulin</h2>
Insulin (via carbohydrate intake) alone is not enough to prevent
4E-BP1 from sequestering eIF4E. EIF4E must be free to bind to eIF4G in
order for protein synthesis (i.e. recovery from training and net muscle
growth) to begin. Insulin as well as amino acids must be present at the
same time as indicated by the results from the group that were fed a
mixed nutrient meal. So although feeding of the carbohydrate meal
resulted in elevated blood glucose and elevated insulin levels,
carbohydrates alone are not sufficient to allow protein synthesis to
begin.<br />
<h2>
#2 | Cortisol Levels</h2>
The only group that experienced a significant drop in cortisol levels
was the mixed meal group. The carbohydrate-only group showed that
neither blood glucose nor insulin had any effect on reducing cortisol
levels. In contrast, the mixed meal group showed cortisol levels even
below those in the control group who did no exercise and were also fed
the same meal. It would have been nice for the authors of this
experiment to explore the effect of the fat content in the “mixed meal”.
From the results we saw that cortisol was lower in the mixed meal
group. We can only speculate whether this was due to the protein, the
fat, or some combination of protein, fat and carbs. Further research in
this area should take into consideration all components of the post
exercise meal.<br />
<blockquote>
One other issue that might be addressed in humans is the
time frame during which re-alimentation is critical to “long term”
adaptation to exercise.</blockquote>
<h2>
In Closing…</h2>
Pre- and post-exercise nutrition is critical if one wants to maximize
the anabolic effects of exercise. The pre-exercise meal should be high
in a quickly digestible protein. This will ensure high delivery of amino
acids to the muscle tissue. Carbohydrates can also be taken in to
minimize glycogen loss and suppress catabolic hormones. Fat should be
avoided pre-exercise unless the exercise is for endurance. The post
exercise meal should consist of carbohydrate, protein and perhaps a
small amount of essential fats, in a form that is easily and quickly
digestible. There are many meal replacement products that fit the bill.
Just pick the one you like the most. Don’t worry about sugar content
because right after a workout, fat storage is not a big issue. A liquid
meal is the most practical method of post-exercise feeding although it
is probably not essential.<br />
<blockquote>
The ratio of macronutrients depends somewhat on the
nature of the training session. An emphasis on high glycemic carbs,
complete readily digestible proteins such as whey, egg, or high quality
casein, and essential fats such as fish or flax oil will meet the
criteria for an effective post exercise meal.</blockquote>
</div>Legend Killerhttp://www.blogger.com/profile/11826315485254810212noreply@blogger.com1tag:blogger.com,1999:blog-3430858439774383321.post-45821228690936373102011-11-22T09:08:00.001-08:002011-11-22T09:09:31.831-08:00Ben Affleck's Nutrition Plan for "The Town" by Rehan Jalali<div dir="ltr" style="text-align: left;" trbidi="on">
<br /></div>
<iframe width="560" height="315" src="http://www.youtube.com/embed/Q79djTDwP2E" frameborder="0" allowfullscreen></iframe>Legend Killerhttp://www.blogger.com/profile/11826315485254810212noreply@blogger.com19tag:blogger.com,1999:blog-3430858439774383321.post-45666413400420509592011-11-21T08:31:00.001-08:002011-11-21T08:32:42.288-08:00How Long After a Training Session, Do Muscles Continue to Grow?<div dir="ltr" style="text-align: left;" trbidi="on">
Muscle hypertrophy, it sounds like an avoidable disorder, but it's
exactly what you want to achieve when you implement resistance training
into your workouts. Hypertrophy is the increase in mass and girth of
your existing muscle cells. It is a complex process activated by
catalysts including: resistance of force, intensity, duration and
frequency of workouts and the recovery period after workouts. During and
after training sessions your muscles undergo the beginnings of growth
but must also have time for recuperation, otherwise you experience
muscle weakening from overuse.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1F4mCBI3LlsW4YAoAdvxXFI2Nvk5Y5ZxKZOU-7NQ4PNXOk8XusJ9YGfCR-Zu4iWDuTN5IicH5pJBS74h6SC2ofWIB9ZJ-8EmtgszhfXBaf4KYzmpVFQjpDHlv2O2aQx9NyqxGg7eaP-s/s1600/6-weight-training-mistakes-newbie-should-avoid_esm.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1F4mCBI3LlsW4YAoAdvxXFI2Nvk5Y5ZxKZOU-7NQ4PNXOk8XusJ9YGfCR-Zu4iWDuTN5IicH5pJBS74h6SC2ofWIB9ZJ-8EmtgszhfXBaf4KYzmpVFQjpDHlv2O2aQx9NyqxGg7eaP-s/s320/6-weight-training-mistakes-newbie-should-avoid_esm.jpg" width="320" /></a><br />
Growth prompting changes to your muscle tissue is triggered during your
workout within two to four hours and continues for up to 24 hours. The
length of time muscle growth sustains depends on the training session
intensity, duration and trauma caused to the muscle cells.<br />
<br />
Essentially, during your workout the muscle cell organelles are subject
to slight tears, which activate surrounding muscle cells outside of
the muscle fiber. The satellite cells begin to proliferate, or grow and
divide, to repair the injury site. Muscle fibers fuse as part of the
healing process and then form new myofibrils, or threads of the muscle
fiber. Myofibrils increase in density and permit the initially injured
muscle fiber to allow in more protein for building muscle mass. This
process is called muscle protein synthesis.<br />
<br />
Muscle protein synthesis plays a crucial part in completing the growth
process of muscles from a singular workout session. Specifically,
muscle growth only occurs when the rate of muscle protein synthesis
exceeds the rate of muscle protein breakdown. At the most basic level,
this means your workout has to cause efficient muscle tearing through
resistance and force to allow existing muscle cell protein to breakdown
rapidly. However, muscles can only repair and grow if new protein is
introduced to the body during a sufficient window occurring in this
cellular process.<br />
<br />
A single intense set of high-weight repetitions can prompt muscle
growth but you might never see the results if you do not continue
engaging in consistent training. As important as the intensity and
frequency of your workouts are, equally is the importance of recovery
or recuperation time between workouts. Within two hours of your
training session, consume a protein-filled snack to prompt muscle
protein synthesis. You should also avoid working the same muscle group
two days in a row. A day of rest in between muscle groups is adequate
for prompting those biceps to grow from pebbles in to big old rocks.<br />
<br />
Skeletal muscle such as that you are trying to bulk is extremely
resilient and adaptive but this can lead to mass gaining plateaus.
Hitting the muscle bulking slump is easily overcome by traumatizing
your muscles in a new and different way. Simply boost your weight but
lower your reps or change up your routine. Avoid ceasing your training
sessions altogether because this can delay the progress from the
efforts you have put in and force you to over-train the next time you
attempt to replenish your workout.<br />
<br />
If you are new to muscle bulking you will likely see relatively rapid
muscle growth results. Keep in mind that proper form, consistent
training and nutrition are important components of a comprehensive
workout. With time persistent efforts lend to quality gains and
increased muscular strength.<br />
<div style="background-color: white; border: medium none; color: black; overflow: hidden; text-align: left; text-decoration: none;">
<br /></div>
</div>Legend Killerhttp://www.blogger.com/profile/11826315485254810212noreply@blogger.com1tag:blogger.com,1999:blog-3430858439774383321.post-19981791267991082742011-11-18T12:21:00.001-08:002011-11-18T12:21:49.657-08:00The Ideal Workout Routine For Skinny Guys<div dir="ltr" style="text-align: left;" trbidi="on">
The skinny-guy body might resist normal workouts for muscle gain and
strength. Don't be fooled though, because you can trick your body into
accepting its muscle-bound fate by playing a different game with unique
rules targeted at building your puny muscles into massive mounds of
man meat. A comprehensive workout routine builds muscle while also
maximizing your strength. You might not realize how strong you are or
can become until you begin a thorough workout that challenges your body.<br />
<br />
<b>Workout Basics</b><br />
The majority of exercises in your routine are compound, which means
they work more than one muscle group at a time. Pepper some isolation
exercises into your routine but do not make them the only focus of your
workouts.<br />
<br />
Each weighted exercise includes five sets, in a descending to ascending
flow. Start with low-weight and build toward high-weight. For example:
using 30 lbs., pump 10 repetitions; increase weight to 40 lbs. and
pump 8 reps; increase weight to 50 lbs. and pump 6 reps; increase
weight to 60 lbs. and pump 4 reps; increase weight to 70 lbs. and pump 2
reps. Take a break and then go in reverse, starting with 70 lbs. at 2
reps until you end with 40 lbs. at 10 reps. This is one set of five.
You can rest at the end of each set for 30 to 60 seconds.<br />
<br />
Ascending to descending sets causes progressive overload of the
muscles, which forces the muscle to grow but at the same time adapt to
the stress so you also gain strength.<br />
<br />
<b>Day 1: Upper Body</b><br />
Incline bench press: Works the chest, triceps and shoulders.<br />
<br />
Military Press: Works the shoulders, deltoids, trapezius and rotator cuff.<br />
<br />
Bent-over Row: Works the back, biceps, forearms and latissimus dorsi.<br />
<br />
Add a pull-up set of 15 repetitions, which is non-weighted but a
compound exercise that targets your back, lats, shoulders, biceps and
forearms.<br />
<br />
<b>Day 2: Lower Body</b><br />
Wide leg squat: Works the entire leg region, including the quadriceps, hamstrings, glutes and thighs.<br />
Walking dumbbell Lunges: Like the squat, the lunge works your entire
lower body. Maintain momentum when walking but keep true to form.<br />
<br />
Calf raise squat: Targets the calves, quadriceps and hamstrings. Use a
secured bar or Smith machine because for this calf raise you will
remain on tip-toes during reps. Use the same form as a squat but the
power in your lift comes from the balls of the feet instead of the
heel. After each set rest with the heel flat on the ground.<br />
Add weighted abdominals: Perform cable crunches and barbell side bends.<br />
<br />
<b>Day 3: Upper Body Transitions</b><br />
Dips: Works the pectorals, triceps and shoulders. Use parallel bars or
the weighted dip machine at the gym. Body positioning can alter the
muscle groups worked. For instance, incline your body to the front to
work your chest harder or keep your posture straight to work the
triceps harder.<br />
<br />
Shrugs: Works the shoulders and trapezius muscles. Use dumbbells, Smith machine or kettlebell weights.<br />
Three-way bicep curls: Targets the bicep muscle group. Partake in
traditional curls with elbows close to your body. Rotate your hands
slightly outward, creating an angle but keeping the elbows close to the
body. The third transition involves pushing your elbows away from the
body but still keeping your arms at an angle.<br />
<br />
<b>Day 4 and 6: Recovery</b><br />
Perform 30 minutes of non-weighted cardiovascular activity. This keeps
your heart muscle strong and allows your intensely worked muscle groups
a recovery day before the next workout.<br />
<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJzSR8rhT-A5q1E8TmlGk76ouqzRys9A2ezbYHnuUaXEkvfcGcvYAXDL7pFPD_gMQBYJlf4HnRKPwsDyQYR-PlISkp2xvUfpj1fx72P0Y_tKfRs6YdF7gmonYLpCwMr8kzYe19lyADLLk/s1600/rest-recovery.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" height="255" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJzSR8rhT-A5q1E8TmlGk76ouqzRys9A2ezbYHnuUaXEkvfcGcvYAXDL7pFPD_gMQBYJlf4HnRKPwsDyQYR-PlISkp2xvUfpj1fx72P0Y_tKfRs6YdF7gmonYLpCwMr8kzYe19lyADLLk/s320/rest-recovery.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Bodybuilder resting for recovery</b></td></tr>
</tbody></table>
<b>Day 5: Upper and Lower Body Mix</b><br />
Deadlifts: Works your lower and middle back, trapezius, hips, glutes,
hamstrings and forearms. Use a straight bar or dumbbells. Keep your
feet shoulder width apart. For an added challenge, perform the deadlift
with one foot lifted slightly off the ground and then do the same for
the other side. <br />
<br />
Wide grip flat bench press: Works the pectorals, chest, triceps and deltoids.<br />
<br />
Reverse grip pull up: Works the biceps, forearms, back and shoulders.<br />
<br />
Add weighted abdominals: Perform kettlebell windmills and gorilla chin crunches using the pull up bar.<br />
<br />
<b>Day 7: Rest or Recovery</b><br />
Take day 7 off or perform light cardiovascular activity and then start all over again at Day 1.<div style="background-color: white; border: medium none; color: black; overflow: hidden; text-align: left; text-decoration: none;">
<br /></div>
</div>Legend Killerhttp://www.blogger.com/profile/11826315485254810212noreply@blogger.com17tag:blogger.com,1999:blog-3430858439774383321.post-72919089672226824932011-11-14T12:27:00.001-08:002011-11-14T12:28:42.910-08:00Difference Between Natural Protein and Whey Protein<div dir="ltr" style="text-align: left;" trbidi="on">
Whey protein, usually used in protein supplementation, is a by-product
of the cheese manufacturing process. In simple expressions, whey protein
is derived from the residual solids in the liquid left after cheese
coagulates from cow's milk. Like the majority animal-based proteins -
dairy in this case - whey is a whole protein that contains all nine
essential amino acids (these amino acids cannot be biosynthesized by the
body and must be acquired from dietary sources). Whey protein, either
in its concentrate, isolate, or sometimes in hydrolysate (rarely) form
are used as protein bodybuilding supplements, meant to saturate the
skeletal muscle cells with amino acids to prevent protein catabolism and
help them improve their repair and recovery rate after training.<br />
<br />
<a href="http://www.hypermuscles.com/blog/wp-content/uploads/2010/07/whey_protein_isolate_effects_a.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" id="il_fi" src="http://www.hypermuscles.com/blog/wp-content/uploads/2010/07/whey_protein_isolate_effects_a.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="212" /></a>Natural
or dietary proteins can be found in a host of food types. When thinking
protein, most people think meat or animal-based products, for good
reason: meat is an excellent source of complete proteins, although it
also contains relatively high concentrations of fat and cholesterol.
This is highly dependent on the type of meat; turkey breast has 17%
protein content per weight, but is very low in fat while beef can
contain up to 35% protein per weight, but just as much in fat. But meat
is hardly the only source of protein available. Some vegetables,
particularly legumes such as beans, chick peas, etcetera, contain high
levels of proteins and almost no fat, making them favorites of
vegetarians and vegans who may need to pay closer attention to their
protein intake.<br />
<br />
Unfortunately, vegetable proteins are not complete; they do not contain
all nine essential amino acids necessary to good health. This is easily
countered through protein combining, a practice in which several types
of foods will be eaten together to ensure that all amino acids are
presents; a good example of that are ubiquitous rice and bean dishes.<br />
Natural protein and Whey protein have different uses, and under no
circumstances should supplements, such as whey protein supplement, be
used to completely replace dietary protein sources.<br />
<br />
Dietary protein sources should meet everyone's - including athletes and
bodybuilders - baseline protein needs. Protein obtained through food is
highly bioavailable, and contains a host of vitamins, enzymes, dietary
fiber and other nutrients absolutely essential to good health that will
not be available in supplements, no matter how good. Except in very
specific circumstances, no one besides athletes and bodybuilders should
need protein supplementation.<br />
<br />
Where whey protein supplements actually come into their own is to grow
up lean muscle mass. Whey supplements assist bodybuilders and athletes
saturate their skeletal muscle cells in order to permit them all the
amino acids they require to grow throughout the recovery period after
workouts, as well as during sleeping periods. To maximize saturation,
experts recommend that protein supplements be taken as close as possible
to the training period; opinions differ as to whether before or after
is preferable. Whey protein supplements, commonly available as powder to
be mixed with water, milk or juice, or in convenient low-carbohydrate
bar form are ideal for this function, as they can be consumed at exactly
the right time.
<br />
<div style="background-color: white; border: medium none; color: black; overflow: hidden; text-align: left; text-decoration: none;">
<br /></div>
</div>Legend Killerhttp://www.blogger.com/profile/11826315485254810212noreply@blogger.com0tag:blogger.com,1999:blog-3430858439774383321.post-87041619249840752402011-11-12T10:16:00.001-08:002011-11-12T10:16:23.115-08:00To Build Rock-Hard Muscle Fast, Here’s What Not To Do<div dir="ltr" style="text-align: left;" trbidi="on">
<h2>
1. Performing too many isolation exercises</h2>
An exercise is only as good as the time it takes you to adapt to it.
Provided you use enough load for enough time, all exercises can build
muscle. It’s just that some exercises do it better than others. It has
to do with what the German strength physiologists call the scale of
motor unit recruitment. For example, cam exercises for a given number of
reps recruit less motor units than pulley exercises, and pulley
exercises recruit less motor units than dumbbell exercises. The more you
stick to what we were designed for as animals (lifting rocks, carrying
carcasses and generally just fighting against gravity), the better off
you are.<br />
<blockquote>
What that means is using free weights in preference to
machines. A large, muscular physique is built from squats, dips, chins
and deadlifts – not triceps kickbacks and cable crossovers.</blockquote>
<img alt="" class="aligncenter size-full wp-image-15190" height="418" src="http://cdn.simplyshredded.com/wp-content/uploads/2010/10/34496_115927575119891_110520128993969_97100_2890083_n.jpg" style="display: block;" title="34496_115927575119891_110520128993969_97100_2890083_n" width="612" /><br />
<h2>
2. Performing too many machine exercises</h2>
Remember this motto: “Seven days training on machines makes one week
(weak)!” Again, because of the scale of motor unit recruitment, if you
are the type who lines up at the gym for the lat pulldown machine, you
are not going to grow as fast as the guy slaving away at the chin-up
bar.<br />
<h2>
3. Believing the bulking-up nonsense</h2>
In the so-called Golden Age of Bodybuilding where bodybuilders were
known by their first names (e.g., Arnold, Louie and Sergio), bulking up
in the off-season and then cutting up was standard practice. Besides the
obvious health problems associated with adding excess fat, bulking up
is a really bad approach to trying to achieve your physique or athletic
fitness goals.<br />
<blockquote>
Here are six reasons why:</blockquote>
<strong>#1 Anti-Bulking Fact</strong><br />
<img alt="" class="alignright size-full wp-image-15189" height="447" src="http://cdn.simplyshredded.com/wp-content/uploads/2010/10/1283799825361.jpg" style="display: block;" title="1283799825361" width="207" /><br />
Bulking-up diet programs won’t produce any more muscle growth than
ingesting an ideal amount of nutrients. Sorry, but it’s simply not
possible to force additional muscle growth by overfeeding.<br />
<strong>#2 Anti-Bulking Fact</strong><br />
Bulking up develops insulin resistance, which makes it harder in the
long run to gain muscle. What happens when you bulk up is that
carbohydrates will go preferentially to fat stores, not to muscle
tissue.<br />
<strong>#3 Anti-Bulking Fact</strong><br />
Bulking up will make it harder for you to get leaner because insulin
resistance is hard to reverse. The fatter you get, the harder it becomes
to get lean. Female bodybuilders learn this fact quickly, as it is
considerably harder for women to reach the low body-fat levels required
for competition.<br />
<strong>#4 Anti-Bulking Fact</strong><br />
The fatter you get, the more aromatase enzyme your body will produce.
In the extreme, getting fat could be considered a form of
self-castration, as your own testosterone will be converted into the
female hormone estrogen and you will suffer many unwanted side effects.
If you’re a man and you enjoy wearing a bra, go right ahead and get
fatter.<br />
<strong>#5 Anti-Bulking Fact</strong><br />
Getting fatter will ramp down the effectiveness of your thyroid
hormone production – not a good thing, because thyroid production is
essential for fat loss. The fatter your abdominal wall becomes, the less
conversion there will be of T4 to T3, the metabolically active form of
thyroid.<br />
<strong>#6 Anti-Bulking Fact</strong><br />
The lower your percentage of body fat, the better your body becomes
at nutrient partitioning. This means individuals with low body fat are
more effective at storing the ingested nutrients in the muscle (as
muscle tissue or glycogen) or in the liver (as glycogen) and less
effective at storing nutrients as body fat. To put it in simpler terms,
leaner individuals can eat more nutrients without gaining fat.<br />
<strong>#7 Anti-Bulking Fact</strong><br />
The idea that “a calorie is a calorie” is a bunch of bunk. Calories
from sweet potatoes are great for building muscle; calories from beer
are not. For that matter, getting fat increases the risk of dying from
any cause, even terrorist attacks. I’m serious – you’re a bigger target
and you can’t get out of danger as fast.<br />
<h2>
4. Burning too many calories outside the gym</h2>
You can’t effectively gain a lot of muscle mass if you play
basketball four days a week and in the evening go to bars cutting the
carpet till the wee hours, and then run up and down the beach on
Sundays. My good friend Angus Cooper was a bronze medalist in hammer
throwing at the Commonwealth Games. He used to repeat a poem that came
from Al Schoterman, a PICP Level 5 strength coach who was a 1972
Olympian and Jud Logan’s hammer throw coach:<br />
<blockquote>
The Phases of Rest</blockquote>
<ul>
<li> Never run when you can walk</li>
<li> Never walk when you can get a ride</li>
<li> Never stand when you can sit</li>
<li> Never sit when you can lie down</li>
<li> Never lie down when you can go to sleep</li>
</ul>
<h2>
5. Keeping your reps too low</h2>
<blockquote>
Using relative-strength protocols are great to build up
the nervous system to lift high loads, but they are not the fastest way
to hypertrophy. Alternating cycles of 9-12 reps with cycles of 4-8 reps
is the quickest way to gain lean muscle mass.</blockquote>
<img alt="" class="aligncenter size-full wp-image-15193" height="485" src="http://cdn.simplyshredded.com/wp-content/uploads/2010/10/yatesmikeham.jpg" style="display: block;" title="yatesmikeham" width="610" /><br />
<h2>
6. Failing to take post-workout shakes</h2>
Taking a post-workout shake is critical for mass gaining. In fact,
the rate of protein synthesis and possibly muscle growth can double when
protein is consumed immediately after a workout. Researchers at the
University of Connecticut at Storrs found that a protein/carb shake also
helps increase the number of testosterone receptors. For those athletes
who are already lean, I’ve found that results are best when you use a
formula that contains four carbs to every gram of protein, and you
should be taking one gram per pound of bodyweight post-workout. My
recommendation is Quadricarb.<br />
<blockquote>
Post-workout glutamine supplementation facilitates muscle
recovery and can accelerate muscle glycogen resynthesis and glutamine
levels, which are critical in creating an anabolic environment and in
preventing overtraining. Adding glycine and/or Primal Greens also helps
lower cortisol post workout.</blockquote>
<h2>
7. Failing to stay hydrated</h2>
<img alt="" class="alignright size-full wp-image-15191" height="200" src="http://cdn.simplyshredded.com/wp-content/uploads/2010/10/backup-top.jpg" style="display: block;" title="backup top" width="133" />Water
is often the most neglected nutrient. Dehydration leads to higher
cortisol output; negative repercussions range from increased oxydative
stress to the brain, to increased fat storage. As a rule of thumb you
should drink 0.6 to 0.7 ounces of water for every pound of bodyweight.
In other words, if you weigh 200 pounds, you should drink 120 to 140
ounces of water a day. An easy way to ensure that you are drinking your
proper daily quota is to measure your prescribed amount into containers
for the day, every morning. By bedtime, all the containers should be
empty. When first starting to do this hydration protocol, many
individuals realize that they barely drink 40 percent of their water
needs by the time they retire for the evening. This exercise in itself
is very educational.<br />
<blockquote>
From a practical standpoint the best indication that you
are staying well hydrated is that your morning urine is clear and
odorless. If it has the color of Vermont’s finest maple syrup, start
drinking more water.</blockquote>
<h2>
8. Drinking stimulating drinks all the time</h2>
Stimulants by their very nature increase cortisol. That is fine if
you are on your way to the gym and are going to use that extra drive to
increase loading. But once the workout is over, no more coffee,
caffeinated drinks, etc. One of the dumbest things I have seen was at
Italy’s best gym in Tuscany: Locals would reach for the coffee machine
post workout! No wonder I’d never seen anyone from that town bench or
squat over 80 kg all week.<br />
<h2>
9. Getting insufficient sleep</h2>
As in the case of fat loss, sleep deprivation can interfere with
muscle mass gains. Lack of sleep lowers androgen levels and growth
hormone levels, thus robbing you of some serious growth potential.<br />
<h2>
10. Consuming insufficient protein</h2>
<img alt="" class="alignright size-full wp-image-15192" height="324" src="http://cdn.simplyshredded.com/wp-content/uploads/2010/10/67394_156120521089401_100000743616272_326528_2443205_n.jpg" style="display: block;" title="67394_156120521089401_100000743616272_326528_2443205_n" width="195" />For
a 200-pound lean male, 300 grams of protein per day would be the
minimum. In fact, I think the rule should be closer to two grams of
protein per pound of body weight, assuming the person is lean.For about
70 percent of the population who is not carb tolerant, two grams per
pound is good for mass gains; it can make a huge difference. Personally,
I couldn’t get above 192 pounds until champion bodybuilder Milos Sarcev
convinced me to get two grams of protein per pound of body weight. In a
matter of eight weeks’ time I was up to 205 pounds, lean. That being
said, if an individual is carb tolerant (i.e., handles carbohydrates
very well), that value would drop to 1 to 1.5 grams per pound of body
weight. Someone like Christian Thibaudeau, who’s not carb tolerant,
should be getting 2 grams per pound. But I’d say 1 to 1.5 grams for a
guy like Milos Sarcev, who would be able to wake up and drink a gallon
mixture of 50 percent maple syrup and 50 percent dextrose without it
affecting his blood sugar. Guys like Milos need to get 70 percent of
their calories from carbs.<br />
<blockquote>
The bottom line is that carb intake has to be
individualized to an extent. Still, most people don’t “deserve” the
carbs they eat. The rule for most people is this: You have to earn your
carbs! While there are many mistakes that can be made in trying to gain
muscle mass, correcting these 10 errors will help you achieve results
faster than ever.</blockquote>
</div>Legend Killerhttp://www.blogger.com/profile/11826315485254810212noreply@blogger.com0tag:blogger.com,1999:blog-3430858439774383321.post-21696744067080168742011-11-08T00:07:00.000-08:002011-11-08T00:09:03.804-08:00How To Make The Transition From A Cutting Phase To A Lean Mass Phase<div dir="ltr" style="text-align: left;" trbidi="on">
Many times folks transition from cuts to bulks the wrong way. This
occurs from overestimating the rate a natural lifter can put on muscle,
as well as a lack of understanding of how the body responds to dieting.
Another common mistake is going from restrictive dieting phases to
free-feeding, resulting in weeks of work disappearing in days.
Nutritional strategies have to be tailored to the individual and to the
goal of the diet itself.<br />
<blockquote>
Comparing a competitive bodybuilder coming out of contest prep to the average gym rat’s month-long pre-summer cut is misguided.</blockquote>
<img alt="" class="aligncenter size-full wp-image-19866" height="462" src="http://cdn.simplyshredded.com/wp-content/uploads/2011/09/207921_10150214133654540_16396989539_8360726_7963708_n.jpg" title="Jim Cordova" width="610" /><br />
<blockquote>
For this reason, as always, there is no cut and dry
answer. If you understand that as a natural gaining more than half a
pound a week, even as a young male novice, results in unnecessary fat
gain and if you tailor your approach to your situation, you will do
okay. Let’s take a look at tailoring different strategies for different
situations.</blockquote>
<h2>
The Mini Cut</h2>
The mini cut is appropriate for bodybuilders in the offseason,
athletes who compete in weight classes, and for the average gym rat that
walks around relatively lean and wants to keep it that way. An
offseason bodybuilder’s primary goal is to improve the physique for the
next time they compete.<br />
<blockquote>
This involves overeating to get bigger. However, what a
bodybuilder does not want to do is get too fat in the process, making
dieting for their show harder than it should be.</blockquote>
<h2>
How Its Done</h2>
So how does an offseason bodybuilder in need of physique improvements
stay in a caloric surplus without getting too fat? The answer is
periodic mini cuts. These are short term, aggressive cuts lasting 1-4
weeks. The purpose being to get a body fat range that allows further
time in a caloric surplus without getting too far from stage weight. As a
competitor I mini cut whenever I get over a certain weight and then
continue my gaining phase. This prevents me from getting too out of
shape to diet for competitions and allows me to spend maximal time
gaining muscle. A Power Lifter trying to compete in a specific weight
class could follow the same strategy. Transitioning from a mini cut to
bulking is simple. You will see almost no metabolic trauma from a short
cut, especially using re-feeds on a semi regular basis. The best
approach is going right back to regular offseason food levels.<br />
<blockquote>
Reducing body fat and being in a caloric deficit will
make you more insulin sensitive and your recovery will improve once you
get back to regular calories, so you will see nice progress coming off a
mini cut.</blockquote>
<h2>
The Standard Cut</h2>
This is essentially a cut lasting longer than 4 weeks but not longer
than 2-3 months. It will have a plateau or two along the way and the
goal is to get measurably lean. A model getting ready for a photo shoot,
someone who has been away from the gym for too long getting back on
track, a competitor looking to drop to a lower weight class are all
examples. This could also be an offseason bodybuilder who took their
bulk too far, but from reading our articles you won’t have made that
mistake in the first place right? A cut lasting a few months taking you
to relatively lean levels will inherently have a few plateaus caused by
metabolic slow down. Coming out of a cut like this, going right back to
offseason numbers will net a few pounds of fat that could have been
avoided. This happens because you are returning to a surplus that netted
half a pound a week gained before you had a damaged metabolism. Now
that you have experienced metabolic slow down, the surplus that your
offseason intake provided before is significantly higher. To avoid
gaining too much initially, it is best to taper your calories up,
primarily increasing them in the form of carbohydrate because it has a
direct effect on bringing the metabolism back up to speed.<br />
<br />
<blockquote>
Adding 25-50g of carbs weekly until you get back to your
offseason intake and then bringing your fat intake back up is an
approach that avoids unnecessary fat gain as you transition.</blockquote>
<h2>
The Long Cut</h2>
This is a diet that lasts a long time. This can be anything over 3
months to years of being in a deficit. This is a normal situation for
people who are trying to lose large amounts of body fat. This cut
doesn’t necessarily end with being extremely lean. This situation is not
the same as contest-prep diets. Its goal is to get to healthy or
relatively lean levels of body fat. The difference between this and the
standard cut is simply its length. A cut this long is tough and it
involves being disciplined for a long period of time. It may require
taking some breaks and you will run into a number of plateaus along the
way. You will have a significantly slower metabolism coming out of a
long cut. Some of this is related to metabolic slowdown, but most of it
is simply a result of losing a lot of weight.<br />
<blockquote>
When one loses a very large amount of weight, the number
of calories it takes to maintain the new bodyweight will be lower than
it was at a higher bodyweight.</blockquote>
<h2>
Gradual Increase</h2>
For this reason, a different approach must be taken to transition to
maintenance calories or a surplus. I suggest a gradual increase of
calories, primarily as carbohydrate, but the amount should be half of
what I suggested for the standard cut. Also, the goal is not to return
to your prior intake, but to find what intake is required to maintain
your ideal weight. So, slowly increase your calories until you start to
gain weight again and stop. Beware, you will gain weight when increasing
carbohydrates, this is water weight. For every gram of glycogen stored
in the body, it brings with it ~3g of water.<br />
<blockquote>
You will have to wait for your bodyweight to stabilize
after you add food to determine whether you’ve found your new
maintenance intake level.</blockquote>
<h2>
Contest Preparation</h2>
<blockquote>
Dieting for a bodybuilding show is a different animal
than other cuts. Contest preparation takes you to extremely low body fat
levels and impacts the body’s hormonal balance and metabolism. This
diet normally lasts from four to eight months and results (if done
properly) in body fat levels of 3-5% in men and 6-8% in women.</blockquote>
This diet gets progressively harder as one nears essential levels of
body fat. Hunger, hormone levels, mood and sleep patterns are impacted
in various ways. After this diet, your body is primed for storing fat.
Ghrelin levels are high, leptin levels are low, insulin sensitivity is
at a peak, the body’s ability to convert carbohydrate to body fat is
topped out and your metabolism is at its slowest. A properly laid out
prep alleviates most of this, but much of it is caused by the very low
levels of body fat. A slow gradual transition should be made out of the
diet. However, one must realize that an offseason cannot be successful
while at stage levels of body fat. Competitors must get to healthier
body fat levels to have productive off seasons.<br />
<blockquote>
Depending on size, age, sex, training experience, and
ability to lose fat, a competitor should stay between 15-30lbs over
contest weight (and about 10-20lbs for women or lightweight
competitors). This allows for the required surplus of the offseason
while staying within striking distance when it comes time to diet.</blockquote>
<h2>
Altering Carbs</h2>
I
recommend a slow increase of carbohydrates before increasing fat
intake; the rate being 10-25g a week. Putting on some fat is to be
expected and is needed to get healthy again. Keep this slow increase up
until you are about 8-12lbs over stage weight, then focus on gaining
1-3lbs/month, (6-9lbs for lightweights and women) and (1-2lbs for
lightweights and women) which is the goal of your offseason. This is
easier said than done. The body’s desire for food after prep is
overwhelming, so it is essential that you have a plan for entering your
offseason. You should expect to go through periods of overeating and
even having occasional binges.<br />
<h2>
Summary</h2>
Try to follow your plan as best as possible, but understand that
every competitor struggles with transitioning out of a diet. Don’t guilt
trip yourself; our bodies have evolved to survive ice ages, not to walk
around with striated glutes year round. Knowing this, you can expect
your body (and thus your mind) to influence you in every way possible to
put on fat right after a show.<br />
<blockquote>
Follow your plan and don’t sweat it when you lose
control. If you exercise half the amount of self control you did during
your diet, you will set yourself up for a very successful offseason.</blockquote>
</div>Legend Killerhttp://www.blogger.com/profile/11826315485254810212noreply@blogger.com0tag:blogger.com,1999:blog-3430858439774383321.post-50224081556917152062011-11-07T13:25:00.001-08:002011-11-07T13:25:21.038-08:00Mass Attack: Compound Movements For Symmetry and Size<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
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It is common place to see popular bodybuilders using special techniques and exercises to try to isolate individual muscles, or even parts of muscles. Sometimes they even claim to be able to change the shape or add striations or contours to the muscles by doing certain rep ranges, rep tempos and specific angles.</div>
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<img alt="" class="aligncenter size-full wp-image-19948" height="408" original="http://cdn.simplyshredded.com/wp-content/uploads/2011/10/13.jpg" src="http://cdn.simplyshredded.com/wp-content/uploads/2011/10/13.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; display: block; margin-bottom: 10px; margin-left: auto; margin-right: auto; margin-top: 0px;" title="Kane Sumabat" width="610" /></div>
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In reality muscles can only do two things: get bigger, or get smaller.</div>
</blockquote>
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When they get bigger the striations become deeper, their naturally predetermined shape becomes more apparent, new veins crop up to provide blood supply and the fat covering them is stretched to show more definition. But in reality all that is really happening is a change in size.</div>
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The only other factor that affects the way muscles look is reducing the layer of body fat that is covering them.</div>
</blockquote>
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The Elite Level</h2>
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<img alt="" class="alignright size-full wp-image-19954" height="471" original="http://cdn.simplyshredded.com/wp-content/uploads/2011/10/150810_183800294969519_149259671756915_747160_8253111_n1.jpg" src="http://cdn.simplyshredded.com/wp-content/uploads/2011/10/150810_183800294969519_149259671756915_747160_8253111_n1.jpg" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; border-bottom-color: rgb(221, 221, 221); border-bottom-style: solid; border-bottom-width: 1px; border-color: initial; border-left-color: rgb(221, 221, 221); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(221, 221, 221); border-right-style: solid; border-right-width: 1px; border-style: initial; border-top-color: rgb(221, 221, 221); border-top-style: solid; border-top-width: 1px; display: block; float: right; margin-bottom: 10px; margin-left: 10px; margin-right: 5px; margin-top: 0px; padding-bottom: 5px; padding-left: 5px; padding-right: 5px; padding-top: 5px;" title="Binais" width="228" />Now that being said, there is some wisdom in what these iron-veterans are doing. When you get to the top level of physique development it is often the minor details that set apart the good from the great. Minor imbalances in symmetry can crop up and need to be addressed, this can be due to a dominant synergist (like the delts overpowering the chest or the hamstrings overpowering the glutes in certain movements), or it can be simply a visual issue: having narrow clavicles requires more focus on medial delts, or bad bicep insertions require some extra arm size. I myself have to do some very specific pull down movements in order to activate and train the lower fibers of my lats because my teres major takes over in most pull down movements. However, an experienced bodybuilder and a beginner or intermediate lifter should train very differently!</div>
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You better believe that long before I started doing weak point training I was trying to get my deadlift over 500lbs, my squat over 400lbs and my bench over 300lbs. 80% of my development I can attribute to spending a good half-decade to simply getting stronger in the compound barbell lifts that train the whole body.</div>
</blockquote>
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Advanced Techniques</h2>
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For every pro bodybuilder you see doing a single arm cable exercise, you’ll see thousands of gym rats who have been following the same techniques for years who hardly look like they work out. This is the consequence of applying a customized technique that an advanced athlete has developed after decades of training haphazardly into your routine. Remember, the body awareness, control, and the amount of time that top level bodybuilders have spent with their bodies in the gym is immense. It literally has taken me over seven years before I could actually effectively isolate my lats in a pull down motion without having other muscles dominate the movement.</div>
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Simply put, advanced techniques are for advanced lifters and doing them as a beginner will not make you advance; it will make you stagnate.</div>
</blockquote>
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Lifting Heavy</h2>
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Muscles, while aesthetically pleasing, have always been designed to move. Thus, the best way to get maximum muscle activation has always been, and always will be to move heavy things. For 99% of lifters in the beginner and intermediate stage, deadlifts, squats, free weight chest presses, free weight shoulder presses, free weight rows, and pull ups or pull downs are all that are needed to develop a fantastic physique.</div>
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Compound lifts allow you to use heavy weight, target multiple muscles, and follow the natural movements of our bodies in order to develop symmetry.</div>
</blockquote>
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<img alt="" class="aligncenter size-full wp-image-19949" height="454" original="http://cdn.simplyshredded.com/wp-content/uploads/2011/10/21.jpg" src="http://cdn.simplyshredded.com/wp-content/uploads/2011/10/21.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; display: block; margin-bottom: 10px; margin-left: auto; margin-right: auto; margin-top: 0px;" title="Arnold" width="609" /></div>
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A Beginner’s Approach</h2>
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Beginners do best training their bodies frequently because they aren’t yet able to do so much damage that they require a lot of recovery. They also grow quickly and their physiques are ready to put on size. Research has shown that muscle recovers and is ready to be trained again in 24-48 hours, that only one or two sets is needed for beginners to grow maximally and that beginners don’t have the capacity yet to truly put themselves in a recovery hole. So, what makes the most sense is a full body split for a beginner, a setup that is low on volume per session, and is done three times per week on either a M/W/F setup or a T/Th/Sa setup.</div>
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Examples of great routines that have been developed for hypertrophy are the <a href="http://www.simplyshredded.com/hst-the-complete-hypertrophy-specific-training-guide.html" style="background-color: transparent; color: #138384; text-decoration: none;" target="_blank">HST program</a> designed by muscle physiologist Bryan Haycock and Starting Strength designed by the famous strength coach Mark Rippetoe. Depending on your goals, be they strength or size, you could go with either.</div>
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<img alt="" class="aligncenter size-full wp-image-19955" height="441" original="http://cdn.simplyshredded.com/wp-content/uploads/2011/10/32.jpg" src="http://cdn.simplyshredded.com/wp-content/uploads/2011/10/32.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; display: block; margin-bottom: 10px; margin-left: auto; margin-right: auto; margin-top: 0px;" title="DB Shoulder Press - Compound Movement " width="610" /></div>
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The List: Compound Exercises</h2>
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Chest</h2>
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Flat bench presses (barbell, dumbbell or machine), incline/decline bench presses (barbell, dumbbell or machine), dips</div>
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Back</h2>
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Deadlifts, chinups, weighted pull ups, pulldowns, rows (barbell, dumbbell, or machine), T-bar rows</div>
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Shoulders</h2>
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Military presses (barbell, dumbbell or machine), upright rows, and remember front delts are worked on all presses!</div>
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Biceps</h2>
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Underhand-grip chinups, underhand-grip pulldowns, underhand grip rows (all types), and remember biceps get slightly worked on all rows and pulldown movements regardless of grip</div>
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Triceps</h2>
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Dips, close-grip bench presses (barbell, Smith machine), and remember triceps get significantly worked on ALL presses</div>
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Legs</h2>
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Glutes/Hamstrings Dominant:</div>
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Deadlifts, sumo Deadlifts, stiff legged deadlift, back squats (low bar), RDL/SDL, leg press (high foot position press through heels), lunges (long step, press through heel), step-ups (step leg at 90 degrees press through heel), Hip Extension (Barbell, bodyweight, dumbbell or machine)</div>
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Quad Dominant:</div>
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Front Squat, back squats (high bar), hack squat, lunges (shallower step, press through midfoot), Leg Press (normal foot position, press through midfoot), step-ups (step leg at ~45 degrees press through midfoot)</div>
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Final Point</h2>
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Just remember, you will get maximum recruitment of your entire lower body when you go heavy on squats. Leave the close stance, feet turned out partial range of motion leg presses to the pros and the beginners who don’t know any better!</div>
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</div>Legend Killerhttp://www.blogger.com/profile/11826315485254810212noreply@blogger.com9tag:blogger.com,1999:blog-3430858439774383321.post-15977550277035999152011-11-07T13:11:00.001-08:002011-11-07T13:11:58.093-08:00Top 5 Shoulder Training Mistakes And We Show You How To Correct Them<div dir="ltr" style="text-align: left;" trbidi="on">
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Things get more complicated. We’ve previously covered muscles, such as biceps, that simply shorten or lengthen to close or open a hinge joint. That was primary school; this is college – because your shoulder joints offer an advanced degree of mobility. Three distinct delt heads move your arms over 180 degree arcs. This greater complexity leads to heightened risks of errors and injuries.</div>
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So take careful notes as we tackle the five most common shoulder training blunders and explain how to shoulder on correctly.</div>
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<img alt="" class="aligncenter size-full wp-image-20035" height="389" original="http://cdn.simplyshredded.com/wp-content/uploads/2011/10/267648_253212851360260_190358897645656_1267860_3143788_n.jpg" src="http://cdn.simplyshredded.com/wp-content/uploads/2011/10/267648_253212851360260_190358897645656_1267860_3143788_n.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; display: block; margin-bottom: 10px; margin-left: auto; margin-right: auto; margin-top: 0px;" title="Shoulders" width="610" /></div>
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Mistake #1: Overemphasising Front Delts</h2>
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All delt heads do not work equally, and the one that typically carries the heaviest load is the anterior. Your front delts are not only primary movers during overhead presses, they’re also secondary movers during chest and triceps workouts, helping during presses and dips. If you’re doing front raises in addition to a lot of shoulder, chest and tri compound lifts, you’re likely overworking your front delts.</div>
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This is especially true if you train chest and shoulders in the same workout or on consecutive days.</div>
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Solutions</h2>
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<li>If you hit chest before shoulders in the same workout, consider how much pressing and dipping you’ve already done before working delts. If the total is at least eight sets, do no more than four sets total of shoulder presses and front raises.</li>
<li>Don’t train chest and shoulders on consecutive days. Ideally, three days should pass between hitting each, so if you do chest on Monday, do delts on Thursday.</li>
<li>Dumbbell presses or presses behind the neck stress the middle delts more and front delts less, so these are good alternatives to military presses if you believe that your front delts are overtrained or that they’re outgrowing the other heads.</li>
<li>One cardinal rule of bodybuilding is that you can never be too wide. And so, it’s generally best to emphasize your middle delts more and front delts less on shoulder day, because the middles (most responsible for shoulder width) get little stress during other workouts and your fronts may assist during both your chest and tri sessions.</li>
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Mistake #2: Underemphasising Rear Delts</h2>
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Just as anterior delts tend to get too much emphasis, posterior delts tend to get too little. Rear delts assist during lat exercises, such as rows and pulldowns; but if you’re targeting your lats correctly, it’s unlikely that your rear delts are receiving enough work on back or shoulder day to reach their full potential.</div>
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Most bodybuilders relegate rear laterals to last place in their shoulder routines, and then go through the paces for four sets of minimal intensity. It’s no wonder posterior delts are so frequently your shoulders’ weakest links.</div>
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Solutions</h2>
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<li>Consider training rear delts on back day, when you can emphasize them separately from their front and middle brothers. Perform four to six sets of rear laterals at the end of your back workout.</li>
<li>If you choose to train posteriors on shoulder day, don’t always perform them last in your routine.</li>
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Instead, do rear laterals after presses – but before any side laterals or front raises – or switch up the order from workout to workout.</div>
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<img alt="" class="aligncenter size-full wp-image-20036" height="410" original="http://cdn.simplyshredded.com/wp-content/uploads/2011/10/Mathas-2.jpg" src="http://cdn.simplyshredded.com/wp-content/uploads/2011/10/Mathas-2.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; display: block; margin-bottom: 10px; margin-left: auto; margin-right: auto; margin-top: 0px;" title="Shoulders" width="610" /></div>
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Mistake #3: Too Fast And Furious</h2>
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Especially when it comes to side laterals and front raises, trainers tend to go too heavy and use too much momentum. Each delt head is relatively small, and to isolate them, you need to minimise both momentum and assistance from other muscles. You may not want to be seen holding 20-pound dumbbells, but if that’s what it takes to best isolate your medial delts, then those are the weights you should be grabbing.</div>
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Solutions</h2>
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<li>Do shoulder exercises seated instead of standing to remove your legs from the lifts.</li>
<li>Choose weights that you can utilize for 8-12 strict reps at a relatively slow pace (1 second up, 2 seconds down). Pause at the bottom of reps to begin each rep from a dead stop and eliminate any swinging momentum.</li>
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Mistake #4: Improper Form</h2>
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This mistake usually runs in concert with #3. The main culprit is emphasising the weight and not focusing on muscle stimulation. Thus, the weight is raised by any means necessary. Other times, trainers simply develop bad habits; some never learn how to do lifts in the manner that best stimulates muscle gains.</div>
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Solutions</h2>
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Correct form is especially important on shoulder day, because of the ball-and-socket joints’ vulnerability to injury.</div>
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<li>When doing side laterals, let your elbows lead the way and raise them until they’re even with your shoulders. In the top position, your hands should be just below the level of your elbows (arms slightly bent) with your pinkies up and thumbs down.</li>
<li>Throughout each set, focus on the deltoid heads you’re targeting, not on the resistance. Work the muscle, not the weight. After reaching failure in a shoulder exercise, don’t cheat to eke out extra reps. Instead, do a drop set, have a partner help with forced, reps or use the rest-pause technique.</li>
</ul>
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When doing overhead presses, lower your hands to approximately chin level (or below) and raise to just short of lockout.</div>
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<img alt="" class="aligncenter size-full wp-image-20061" height="422" original="http://cdn.simplyshredded.com/wp-content/uploads/2011/10/216024_206318439397240_100000572569181_699226_5558027_n.jpg" src="http://cdn.simplyshredded.com/wp-content/uploads/2011/10/216024_206318439397240_100000572569181_699226_5558027_n.jpg" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; display: block; margin-bottom: 10px; margin-left: auto; margin-right: auto; margin-top: 0px;" title="delts" width="610" /></div>
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Mistake #5: Lack Of Exercise Variety</h2>
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Shoulders may be the only body part you train with just free weights. It’s true that barbells and dumbbells are the most effective training tools, but you can too easily fall into a rut of doing the same three or four free-weight exercises the same way, workout after workout. Variety is also an effective tool.</div>
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Solutions</h2>
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There are a lot of ways to do overhead presses.</div>
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Try including a different pressing exercise each shoulder workout. Here are three free-weight presses you likely aren’t doing: underhand presses (press a barbell over-head with a shoulder-width underhand grip); Arnold presses (press dumbbells from underhand at the bottom to overhand at the top); and rack military presses (press each rep from a dead stop off of power-rack supports set at chin level).</div>
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<li>There’s more to training middle delts than just dumbbell side laterals. On occasion, do side laterals with cables or a machine and, regardless of equipment, you can go unilateral. Wide-grip upright rows are another way of targeting your middle delts.</li>
<li>Likewise, you can perform rear laterals with cables or machines and go unilateral. You can also do wide-grip bent-over rows to focus more on your posterior delts. A Smith machine is an effective tool for wide-grip rows; hold each contraction and flex your rear delts.</li>
</ul>
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Lessons Learnt</h2>
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<li>Work your front delts less and middle delts more</li>
<li>Train rear delts after back or don’t leave them for last in your shoulder routine</li>
<li>Sit down and slow down to remove momentum from lifts</li>
<li>Use strict form and avoid cheating, even if only to extend a set beyond failure</li>
<li>Do a wide variety of shoulder exercises</li>
</ul>
</div>Legend Killerhttp://www.blogger.com/profile/11826315485254810212noreply@blogger.com1tag:blogger.com,1999:blog-3430858439774383321.post-19145824909158746602011-10-30T11:49:00.000-07:002011-10-30T11:49:44.527-07:00Rip Yourself a New One<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: arial; font-size: x-small;"><span style="font-size: medium;"><b><br /></b></span></span><br />
<span style="font-family: arial; font-size: x-small;"><span style="font-size: medium;"><b>A</b></span>ttaining
workout intensity should be top priority for anyone interested in
physical training. It will determine your results more than just about
any other factor involved in a successful program. This is more of a
mental challenge than a physical one. Train your mind to do what you
want it to, and you will be able to push your body to its absolute
maximum. Also, there are techniques you can use in your training to
intensify the stress a workout will apply to your body. You must first
learn to discipline your mind. Once you are able to withstand any amount
of discomfort physical training can cause and truly push your body to
the max through any amount of pain, you will be ready to make gains you
never believed possible. I truly believe that intensity matters much
more than genetics.
</span><br />
<span style="font-family: arial; font-size: x-small;">I am certain that 99% of
trainers are limited by their weak minds, not their weak genetics. hats a
cop out, my "genetics" were total weakling when I started training.110
pounds @ 5' 7.I have gained nearly 100 hard pounds since then. I was
stuck at 155 for 3 YEARS!I still refused to quit and raised the
intensity and have got much further than I ever believed I could. Do not
let your mind believe such weak excuses. You must look at the details
of your mental habits during your workouts. Change them for the better
and know that you will not gain anything without working harder than you
ever have. Point made, now on to the actual training intensity
boosters. For one refer to my pre-workout energy stack in the previous
article. I would also like to suggest a rather unusual method. Self
hypnosis through mental suggestion. Get a book on it if you are
interested in the power of your mind once it is absolutely programmed on
a directive. Mindset is what sorts out losers from champs. Here are
some workout boosters that raise intensity in your training.</span><br />
<span style="font-family: arial; font-size: x-small;">
#1 <b>Pure Negatives</b>
</span><br />
<span style="font-family: arial; font-size: x-small;">With these, load a weight on
any exercise you choose about 30% heavier than your one rep max. Have a
very strong spotter to help you get it up at first. You do only the
lowering of this extreme weight and do it very very slowly. This method
is particularly effective on benches, pull-ups and curls. Try to
exercise more caution when using this on delts but still works great for
them. Do remember to not go overboard with pure negs as they stress
everything to the max .I always constantly rotate my intensity methods
from week to week. Your body can adapt to anything so remember to change
things up.</span><br />
<span style="font-family: arial; font-size: x-small;">
#2 <b>Partials</b></span><br />
<span style="font-family: arial; font-size: x-small;">This booster
has without a doubt improved my pushing strength more than anything.
This method seems to be more effective on chest, delts, tris, and quads
than on the pulling muscles. Full range is always needed on back, bis,
calves, and hamstrings. With partials, keep loading weight on the bar
till you can barely handle the weight in the first few inches of the
exercise being performed. It takes advantage of the strongest part of
the rep when your body has maximum leverage on the bar. This method
allows you to use loads that are way beyond the norm for your training
and this helps your body adapt.</span><br />
<span style="font-family: arial; font-size: x-small;">
#3 <b>Superslow Reps</b></span><br />
<span style="font-family: arial; font-size: x-small;">Everyone
has a muscle group or two they have a hard time feeling contract and
work. These are most commonly the lats and delts. Lots of people have
big pecs and bis and their lats and delts are nowhere near. These
slow-mo reps are the perfect fix for harder to feel groups. Most muscles
can benefit from these. The training load will be less but the stress
on the targeted tissue will be different and challenging because it is
more evenly applied and will last for a longer period of time than it is
used to. You will be tempted to speed up the reps as you get tired and
that mega burn hurts but here is the perfect time to examine your mental
habits during your training. Keep them super slow no matter what. Have a
spotter to help get a few extras when you truly can do no more and you
got yourself a damn good burn you can feel exactly where it needs to be.
Please quit bouncing that bar off your chest 3 times during benches so
you can briefly wear out your delts and tris if you really want to fry
your pecs. No bouncing, just very slow incineration of the exact tissue
you wish to develop. Try to keep these sets at least 20 -30 seconds long
and never let that constant tension off no matter how bad it burns.
This is exactly where your mental discipline will determine your
results.</span><br />
<span style="font-family: arial; font-size: x-small;">
#4 <b>Drop sets</b>
</span><br />
<span style="font-family: arial; font-size: x-small;">This is definitely one of my
favorites. It is a good obstacle course for your mind as well. Doing
drop sets stimulates all the muscle fiber types from fast
twitch(strength) to slow twitch(endurance) and everything in-between It
can help you develop cuts and size because of this. I have noticed size
and hardness from using this method. A triple drop set of 5 reps each is
excellent. Grab a weight you can do only five times. After your done,
reduce the load (somewhat-20-30 percent) and do as many reps as you can
with that. After that one, reduce the load again and do as many as
possible. To really work the area hard, have your spotter help so you
can do a few negatives on the end of the last set and you'll have the
blowtorch effect! Also remember to moderate your volume so you don't
overtrain.</span><br />
<span style="font-family: arial; font-size: x-small;">
#5 <b>21s</b></span><br />
<span style="font-family: arial; font-size: x-small;">Most commonly
used for bis, this method is a great shocker for any body part. Use a
moderate weight you can do for many reps. Do 7 reps in the lowest part
of the rep, 7 reps in the middle, and 7 reps in the top. These are best
if used later in the workout after the heavy training is out of the way.
They produce an awesome pump and burn. They are great for searing
definition into a body part and can even help with mass. I love to use
these when supersetting opposing muscle groups.</span><br />
<span style="font-family: arial; font-size: x-small;">
#6 <b>Pre-exhaustion Supersets</b></span><br />
<span style="font-family: arial; font-size: x-small;">This
is an excellent plateau buster and works great on any muscle group. In
this superset method, you will be performing an isolation movement first
and then a compound movement directly afterward with as little rest as
possible. An example would be side lateral raises for delts directly
into barbell military presses. The isolation movement tires only the
side delts and then they are immediately worked more in the military
presses with help from the tris to push them even harder. This is
definitely one of the most effective methods for shocking a stubborn
body part.</span><br />
<span style="font-family: arial; font-size: x-small;">
#7 <b>11/4 Reps.</b></span><br />
<span style="font-family: arial; font-size: x-small;">This is
one of my favorite methods for back. It is useful on all groups if done
correctly. Perform a rep of any exercise you want, just perform it like
this. Complete the rep and then at the point of completion, lower a
little and then push or pull it right back into the contracted position.
This way you get 2 peak contractions for every one rep you do. Some say
this is the most important part of the rep and this takes full
advantage of the contraction. Since this locks the fibers up very hard,
if you do a few negatives on the end of your set it will stretch and
tear them causing soreness and additional development. </span><br />
</div>Legend Killerhttp://www.blogger.com/profile/11826315485254810212noreply@blogger.com1tag:blogger.com,1999:blog-3430858439774383321.post-15454172799158337002011-10-28T00:36:00.000-07:002011-10-28T00:36:30.941-07:00Why Exercise Without Supplements?<div dir="ltr" style="text-align: left;" trbidi="on">
<span class="Apple-style-span" style="background-color: #dddddd; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 12px;">Do you need to take supplements – protein powder, vitamins, minerals – to help you get the most from your workout? The simple answer is YES!<br />Good nutrition is just as important as exercise for your good health. What’s more, athletic workouts, distance running, and body building all put your body through punishment that you need extra nutrition to repair.</span><br />
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<br />
<b>Protein</b><br />
Hard, vigorous exercise damages your muscles and puts stress on your bones. “No pain, no gain,” the saying goes, but pain is a sign that your body is being tested beyond its normal limits and damage is happening.<br />
<br />
In fact, that’s how a workout works: it damages your muscles, and your body repairs the damage, making the muscles stronger. But it needs the right materials to do the job. The single most important nutrient for repairing the damage caused by exercise, the building material for the increased strength and endurance you want from your workout, is protein.<br />
<br />
Although you can get protein from foods, such as lean meat and legumes, a quickly-metabolized extra boost from protein powder is something serious body-builders swear by.<br />
<br />
<b>Antioxidants</b><br />
Another way exercise can damage your body is by producing free radicals. Free radicals are a natural, unavoidable by-product of exercise. But they can also cause harm to your immune system, trigger cancer-causing oncogenes, and even accelerate the aging process.<br />
<br />
A number of important vitamins and minerals, including vitamins C and E, beta-carotene, and selenium, counter the production of free radicals. These nutrients are called “antioxidants.” They are an important part of any diet, and can help reduce the risk of cancer and other serious illness.<br />
Antioxidants can also buffer your body against the extra production of free radicals from your workout. Supplements high in antioxidants should be a part of your daily routine.<br />
<br />
<b>Minerals</b><br />
Strenuous exercise increases your body’s demand for minerals, and also increases mineral loss through urine and sweat. It’s important to replace the minerals that your workout costs you. Minerals are essential to many aspects of your health, from metabolism to bone density.<br />
<br />
The main minerals that are lost due to hard exercise are copper, magnesium, zinc, and iron. Calcium and chromium, although not lost as readily due to exercise, are essential to repairing any bone damage, such as bone bruises and the stress on the bones of many types of exercise including running and weight-lifting.<br />
<br />
<b>General Nutrition</b><br />
Here’s a good rule of thumb: if your body needs it, your workout program means you need more of it. A good, high-quality multiple vitamin and mineral supplement is even more important when you are engaged in a serious, hard exercise program.<br />
<br />
The bottom line is that what you put into your body is at least as important to your health and performance as how hard you work out. So why would you exercise without supplements?<br />
<div style="font-style: italic;">
</div>
Always check with a nutritionist before changing your diet and exercise. If you don't have a nutritionist yet, use a <a href="http://www.findermind.com/tag/best-background-check-services-companies/" style="color: #666666; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: none;">background check service</a> before you make your decision<br />
.<br /></div>Legend Killerhttp://www.blogger.com/profile/11826315485254810212noreply@blogger.com1tag:blogger.com,1999:blog-3430858439774383321.post-10753684431569601132011-10-25T02:45:00.000-07:002011-10-25T02:45:58.965-07:00WHAT ARE BCAA (BRANCHED CHAIN AMINO ACIDS) AND HOW ARE THEY HELPFUL ?<div dir="ltr" style="text-align: left;" trbidi="on">
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BCAA - We’ve all read this acronym somewhere. Yes, that little box behind the big whey box you always pick up. <strong>Did you ever wonder what it stands for, and how it worked for you? </strong>If you have, we’re to give a brief overview.</div>
BCAAs stand for <strong>Branched Chain Amino Acids. </strong>Now, there are 9 essential amino acids in a complete <a href="http://www.madeinhealth.com/whey-protein" style="color: black; text-decoration: none;">protein</a>source. <strong>These cannot be produced by the body, and need to consumed by the individual through food.</strong>Three of them – namely Leucine, Isoleucine and Valine – are especially important for <a href="http://www.madeinhealth.com/whey-protein" style="color: black; text-decoration: none;">protein</a> synthesis and constitute the bulk of a BCAA product. These can be put to great use by the body if they are taken correctly.<br />
Now, as a responsible reader, you may have wondered why you need BCAAs when you have quality <a href="http://www.madeinhealth.com/whey-protein" style="color: black; text-decoration: none;">protein</a>sources in your diet, such as whey, eggs, chicken et al. Those contain all the aminos we need, right? Yes, they do. But all of them, even whey, need to be digested by the body first. BCAAs skip the entire digestion process and are transferred straight to your musculature. It is the equivalent of a direct injection to the bloodstream.<br />
But do you really need them? Let us consider a common scenario. During and right after workouts, the body quickly runs out of its primary source of fuel – glucose and other carbohydrate derivatives – and reaches into your muscle, breaks it down into amino acids in the bloodstream, and uses them instead. This is also common during fasting or during a crash diet. At this point, the body is literally burning through skeletal muscle for menial work - and of course, <strong>we don’t want that.</strong><br />
At such stages of glycolytic depletion, if the body already has some amino acids in its bloodstream, it will use these acids instead, and spare the muscle we have built up with so much difficulty. These muscle-saving acids will come from dietary BCAAs.<br />
The reason why the usual <a href="http://www.madeinhealth.com/whey-protein" style="color: black; text-decoration: none;">protein</a> <a href="http://www.madeinhealth.com/bodybuilding-supplements" style="color: black; text-decoration: none;">supplements</a> won’t help here is because they take time to digest, during which skeletal muscle will be lost. BCAAs also push the body into a muscle-building state due to the ready presence of leucine, the most important amino acid in its entire family for muscle synthesis.<br />
In a study conducted by two doctors for J Sports Med Fitness in 2000, it was observed that BCAA supplementation played a significant role in reducing levels of plasma markers associated with muscle tissue damage after intense resistance exercise.<br />
These are especially useful while trying to lose fat mass, as during such a period, it’s rather easy to slip into a catabolic state and begin to lose muscle as well. A single dose of BCAAs will halt this loss. Most professionals use them in the off season. Apart from that, before and after your workout, and in the morning when you first wake up is a good time to consume them as well.<br />
BCAAs come in pill and powder form. The MIH store stocks on several such formulations here:<br />
<a href="http://www.madeinhealth.com/aminos-muscle-recovery" style="color: black; text-decoration: none;">http://www.madeinhealth.com/aminos-muscle-recovery</a><br />
A common dosage scheme goes something like 5-10g in the morning and the same amount before and after your workout. This can be tweaked up or down according to your body weight and strength.<br />
Hence, Branched Chain Amino Acids are a great tool in helping you preserve and build muscle. They are a great addition to anyone’s diet.<br />
Train hard, eat right, and stay strong!<br />
</div>Legend Killerhttp://www.blogger.com/profile/11826315485254810212noreply@blogger.com15tag:blogger.com,1999:blog-3430858439774383321.post-44072255324905854152011-10-21T14:27:00.001-07:002011-10-21T14:28:01.181-07:00To achieve results outside of the gym<div dir="ltr" style="text-align: left;" trbidi="on">
<span class="Apple-style-span" style="background-color: #dddddd; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 12px;">Does supplements help you recovering a bodybuilding workout? If you are concerned with bodybuilding and maintaining your body then you have to know that there is much more to do in order to achieve results outside of the gym, after and in between your workouts. Actually, muscles grows only outside of the gym. It's just like destroying your muscles with each workout, to facilitate rebuilding them stronger each time. It is in the recovery from training where you can really achieve results and recently a lot of attention has been focused on post-workout nutrition. This is because the body is most able to absorb nutrients after a good workout.</span><br />
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A good post-workout meal can help the body as it trying to recover from the strain of exercise. It increases protein synthesis to create a more anabolic state. By aiding the body's recovery it will lead to better gain while training.</div>
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Directly after training there are several things you can do to help the recovery process. Contrasting showers, switching between short bursts of hot and cold water can improve circulation in the trained areas. If you alternate between having the water as hot as you can stand and as cold as you can stand, then repeating it 4-6 times you will increase the size of your vessels during the hot periods and decrease them in the cold sections. This is known as vaso-dilation and vaso-constriction and helps free up circulation.</div>
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Ice massages are another way of stimulating muscles immediately after training. If you take a cube of ice and rub it along the muscle belly you have been working on, you will reduce the tightness of the contracted muscle. This will also pump free the waste products within the tissue that have built up in training. Avoid rubbing the ice over your joints.</div>
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After training it is important you replenish your body with the nutrients and calories it has lost through exertion. Directly after training try eating fruit, milk and protein supplements to quickly replace what you have lost. After this quick meal, wait an hour then try eating a full meal consisting of carbs and protein.</div>
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In between your workout sessions, it is during sleep that our muscles grow the most. With this in mind it is important you get enough sleep to allow for this. Aim for at least 7 hours of sleep each night to give your muscles sufficient time to relax and grow. If you suffer with being unable to sleep there are herbs like camomile you can take to help you. It is advisable not to take these any more than 2-3 times a week.</div>
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It is essential to have this time in order to help your body improve and continue to grow long after you have called it a day in the gym.</div>
<span><br /><br /></span></div>Legend Killerhttp://www.blogger.com/profile/11826315485254810212noreply@blogger.com1tag:blogger.com,1999:blog-3430858439774383321.post-63329440160920199542011-10-20T13:23:00.000-07:002011-10-20T13:23:38.749-07:00Full Week Hardcore Workout Plan<div dir="ltr" style="text-align: left;" trbidi="on">
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<b>Bodybuilder workouts </b>firstly let me start off by telling you this. If you want to workout, get big, stronger, or just more healthy understand this: It is a long road to travel with many bumps and hills, but in the end if you'll be glad you took it. I've decided instead of doing one article on Training then one on Nutrition and so on, I'd write one on all the topics touching on everything.<br /><br /><b>Goals in Bodybuilder Workouts: </b><br /><b>Step 1</b>: The first and up most important step to become a successful bodybuilder is setting goals. Think about it right now. Do you want to be the strongest man alive? Do you want to be able to protect yourself from others? Do you just want to look good and improve your charisma? Improve your skill in a sport? Anything you chose you should write down. Writing things down will help you remember. Do it every day, this way you won't forget and it only takes you a couple of minutes.<br /><br /><b>Step 2</b>: Choose a deadline. This way it will be that extra push you need to get through the <b>bodybuilder workouts</b>. It will put a good kind of pressure on you, making you aware of the date and striving harder to reach that goal by the date. Most of the time you'll reach you goal before the deadline because of that positive pressure you put on yourself. Pressure is a good thing!<br /><br /><b>Step 3</b>: Take action. get a calendar or a notebook and write down what you need to do each day in order to reach your <b>bodybuilder workouts</b> goals. Knowing what to do each day is a proven way to reach your goals. Make sure you finish everything on the same day you wrote it. Falling back will cause bad pressure and eventually make you quit training/working out altogether.<br /><br /><u><b>NUTRITION</b></u></div>
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Nutrition plays a crucial role in gaining results. Eating fast food and junk isn't going to get you those six pack abs now are they? For our diet we are going to use a mass gain diet. here is an outline of what you will be eating/doing.<br /><br />1. Eat healthy<br />2. More Protein<br />3. More Calories<br /><br />I know you’re thinking more?! Yes more. Calories=mass no matter which way you put it. Eat earth foods like Potatoes and Beans. Protein is essential for muscle repair and growth. You should have around 2g for every pound of you per day. Don't go to your local Burger King and eat. Never eat fast foods or fatty food. Eat some salads or vegetables. These are good ways to be healthy and stay strong.<br /><br />Most people tell you what to eat for breakfast, lunch, and dinner. I like to let you judge. I don't know what you like eating so you have to do a little research and find out what you like that you can eat and you can’t eat. Remember when putting on muscle you will put on fat. Thats why when this is all said and done you cut.<br /><br /><b>THE 11 THINGS YOU SHOULD KNOW BEFORE ATTEMPTING.</b><br />Before getting started with anything you’re going to have to learn about what training/working out is.<br /><br />1. Weight training/working out is something you pick up for a week and quit. Its long and tedious but can be very rewarding.<br />2. Weight training/working out will not get you faster or help cardio activity. It is for Muscle growth and Strength gain.<br />3. Weight training should not be done without supervision or at least an understanding of the subject.<br />4. Always stretch before working out. Pulling a muscle and/or injury is easy avoided by stretching.<br />5. Don’t train all day every day, that is called over training which we will learn about later.<br />6. Understand that you won't get big in a day, it takes months for growth but you will see results in weeks.<br />7. Understand Supplements are not bad, although some are.<br />8.Learn form period. Don't go swinging the weights. Swinging is only hurting you chances of muscle gain and improvement.<br /><br />9.Eating right will not only help you at the gym (or home equipment) it will also give you an overall good feeling.<br />10.Get at least 8-10 hours of sleep this belive it or not is a big part of weight training.<br />11.Last but not least enjoy your workout, don't go in stressed,tired, or sick. Better to sit out, then have you body in a world of hurt. You want your body in a good condition ready for training.<br /><br /><b><u>MY WORKOUT PLAN</u></b><br />Monday Tuesday Wednesday Thursday Friday Saturday Sunday<br />Arms Legs Arms Legs Arms Back Chest/Abs<br /><br />You can mix and match your <b>bodybuilder workouts</b> how you like and you don't have to take an off day but sometimes you just need it.<br /><br />Days 1,3,5 Arms <b>bodybuilder workouts</b><br /><br />Alternate Hammer Curl - Biceps<br />Preacher Curl - Biceps<br />Barbell Curl - Biceps<br />Dumbbell Bicep Curl - Biceps<br />Hammer Curls - Biceps<br />One Arm Dumbbell Preacher Curl - Biceps<br />Incline Dumbbell Curl - Biceps<br /><br />Bench Dips - Triceps<br />Lying Triceps Press - Triceps<br />Reverse Triceps Bench Press - Triceps<br />Seated Triceps Press - Triceps<br />Standing Dumbbell Triceps Extension - Triceps<br /><br />Bench Press - Shoulders<br />Inclined Bench Press - Shoulders<br />Declined Bench Press - Shoulders<br />Standing Military Press - Shoulders<br />Upright Barbell Row - Shoulders<br /><br />Days 2,4 Legs <b>bodybuilder workouts</b><br /><br />Barbell Deadlift - Legs<br />Barbell Full Squat- Legs<br />Barbell Lunge - Legs<br />Dumbbell Lunges - Legs<br />Rocking Standing Calf Raise - Legs<br />Standing Barbell Calf Raise - Legs<br /><br />Day 6 Back <b>bodybuilder workouts</b><br /><br />Upright Barbell Row - Traps<br />Dumbbell Shrugs - Traps<br />Pull-ups - lats<br />Wide-Grip Rear Pull-Up - lats<br />Bent Over Barbell Row - Middle Back<br />Bent Over Two-Dumbbell Row - Middle Back<br />Stiff-Legged Barbell Deadlift - Lower Back<br />Stiff-Legged Dumbbell Deadlift - Lower Back<br /><br />Day 7 Chest/Abs <b>bodybuilder workouts</b><br /><br />Dumbbell Flyes - Chest<br />Incline Dumbbell Flyes - Chest<br />Barbell Bench Press - Chest<br />Inclined Barbell Bench Press - Chest<br />Decline Barbell Bench Press - Chest<br /><br />Lying Hip Thrusts - Lower Abs<br />Ab Crunches - Upper Abs<br />Lying Hip Thrusts - Abs<br />Ab Crunches - Abs<br />Air Bike - Abs</div>
<span><br /></span></div>Legend Killerhttp://www.blogger.com/profile/11826315485254810212noreply@blogger.com1tag:blogger.com,1999:blog-3430858439774383321.post-87287579954115748602011-10-20T13:18:00.000-07:002011-10-20T13:18:15.761-07:00The Most Common Ab Workout Myths<div dir="ltr" style="text-align: left;" trbidi="on">
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<b>First - Performing Sit-ups are the best method to acquire a six pack</b><br /><br />Through years, the sit-up has been commonly known as an effective abdominal workout. Thus, for somebody just getting into the game of abdominal workout, the sit-up is the reasonable selection. Though, fresh studies show that the sit-up movement is not only uneffective but puts an unhealthy level of tension on your spinal cord. The actual "six-pack" muscle, the rectus abdominis (extends the entire length of the abdomen) muscle gets little stimulus during the sit-up movement. Actually, it is the hip flexor muscles that get the most stimulation. Thus, if you wanted to definitely target the rectus abdominis, the sit-up would be a poor choice of an abdominal exercise. Furthermore, it would be a mistake to focus on any one exercise. A core exercise program should be one that includes all of the major muscles that support the spine, including but not focusing on the abs. Focusing on a specific muscle or a few specific muscles could lead to posture problems and awkward and unhealthy care of the spinal cord.<br /><br /><b>Second - Ab Workouts aid you lose inches off your belly </b><br /><br />The idea that you can remove excess fat in a specific area - or spot reduce, by exercising the muscles in the proximity of the fat is a theory that has been disproven over and over again. Ab exercises tone and firm the muscles. Losing inches off your waist can not be accomplished by ab workouts only. The best way to lose inches off your waist is by creating a caloric deficit - burning more calories a day than you consume. A fitness routine that is most effective involves cardiovascular exercise, strength conditioning, and a healthy diet that promotes fat loss.<br /><br /><b>Third - Electrical stimulation is the finest way to get a six-pack </b><br /><br />Abs belt devices use EMS (Electronic Muscle Stimulation) technology which sends electronic impulses to the muscles via electrodes placed on the skin. Although this technology has been shown to be effective for rehabilitative physical therapy, it has never been proven to be effective for weight loss or muscle toning. There is not a single independent clinical study that supports the claims of weight loss, muscle growth or muscle strengthening by the manufacturers'. The American Council for exercise conducted a study using an average in home model EMS, the Body Shapers International BM10112BI. A total of 17 subjects underwent electrical stimulation for 8 weeks. After eight weeks of EMS training, it was concluded that "subjects experienced no significant changes in weight, body-fat percentage, strength or overall appearance".<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx4iJ52DnzsXh8eogp6nk1Kojng7SG3aVT9C5GGZptayqdHNy-r3FI_SMxoYqERYEHvJ0kr63kjFkKkl-mQf35KLkulRED1-4RlkSGh9QKXpLwJJiLuvS02fJbfQD55iWR0RwBWAxhhV0/s1600/PowertecAbMachines.jpeg" imageanchor="1" style="clear: right; color: #3366cc; float: right; margin-bottom: 1em; margin-left: 1em; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: none;"><img border="0" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx4iJ52DnzsXh8eogp6nk1Kojng7SG3aVT9C5GGZptayqdHNy-r3FI_SMxoYqERYEHvJ0kr63kjFkKkl-mQf35KLkulRED1-4RlkSGh9QKXpLwJJiLuvS02fJbfQD55iWR0RwBWAxhhV0/s320/PowertecAbMachines.jpeg" style="border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px;" width="320" /></a><b>Fourth - Ab Machines are better than the traditional Ab Workout Methods </b><br /><br />Let’s face it, the popularity of ab machines and ab devices have little to do with the real end result obtained, but as of slick advertising that overstates the benefits. Who can battle trying out the modern and best ab machine on the market shown in the commercial with claims such as: "Get ripped abs in a week!" or "lose 20 lbs. in 2 weeks!" or "best way to get ripped!" A "quick fix" key is becoming a much more attractive option than other "mundane" solutions such as "watching your diet". The primary benefit of ab machines on the market today is to provide support for the back and neck. By taking the strain off the back and neck, you are able to target muscles such as the abdominal rectus and oblique's more effectively. However, the most obvious limitation of ab workout equipment is they are designed for ab exercises performed only in one position. Let's say, the ab roller and equally designed equipment are intended for exercises achieved lying flat on your back such as the conventional sit-up and crunch. However, vital to abdominal development is variety. The supreme effective way to fuel your muscles and promote growth is accomplished by changing up your ab workout routine by doing a variety of exercises that work your abdominal muscles at different angles. This is where ab machines fall short<br />.<span><br /><br /></span></div>Legend Killerhttp://www.blogger.com/profile/11826315485254810212noreply@blogger.com0tag:blogger.com,1999:blog-3430858439774383321.post-50731018649689377722011-10-20T13:12:00.001-07:002011-10-20T13:13:02.933-07:00Bodybuilding Diet Plan For a V-shaped Body<div dir="ltr" style="text-align: left;" trbidi="on">
<span class="Apple-style-span" style="background-color: #dddddd; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 12px;">You would like to go on a bodybuilding diet plan to the gain muscle mass that you have always dreamed of. You would like the V-shape formed in your lower abdominal that you see pro bodybuilders and fitness models with. To acquire the body that you see in the popular fitness magazines you should first spotlight on your diet plan. If you ask any one of those people who you see in any of these magazines they will tell you the first thing that you must focus on is your diet. You are completely wasting their time in the gym if you have not created a proper diet that is going to aid you in reaching your goals.<br /><a href="http://musclebuildingprogramreviewed.com/wp-content/uploads/2011/04/bodybuilding-diet-meal-plan.jpg" imageanchor="1" style="clear: right; color: #3366cc; float: right; margin-bottom: 1em; margin-left: 1em; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: none;"><img border="0" height="212" id="il_fi" src="http://musclebuildingprogramreviewed.com/wp-content/uploads/2011/04/bodybuilding-diet-meal-plan.jpg" style="border-bottom-width: 0px; border-left-width: 0px; border-right-width: 0px; border-top-width: 0px; padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="320" /></a><br />Each bodybuilding diet plan consists of some common but very necessary components. The first thing that you will find in a diet such as this is that you must eat at least 5 to 6 meals a day. You must be eating one meal every 2 to 3 hours throughout the day, this is going to keep your metabolism high and provide your muscles with a constant supply of nutrients that is going to allow your body to produce the muscle that you desire. The old ways of eating three meals a day and being done is not going work at all, it is literally impossible to get all of your nutritional needs in three meals.<br /><br />An additional item that you must focus on is your protein, carb and fat intakes. You must have specific macro nutritional ratios that are going to fit the goals that you have set out to achieve. Protein is going to be very important in a diet such as this and you should always keep your protein intake to at least 1 to 1.5 grams per pound of body weight.<br /><br />Furthermore you must calculate the specific number of calories that you must consume daily. This is very important in the muscle building process because you must provide your body with enough fuel to produce the muscle that you want. This is something that is going to vary from person to person, if done wrong you will either add unwanted fat gain or make no muscle gains at all.<br />One more thing that you must constantly provide your body with is water. You can ask any fitness model or bodybuilder about how important water is in maintaining and building muscle mass. Water plays a much major role in muscle functions, and other bodily functions for that matter.<br /><br />while approaching a bodybuilding diet plan you must have details about exactly what your body needs. You can't jump into something like this without proper knowledge as you could easily make a costly mistake and render all of your efforts which useless. You need something that is going to provide you with all of the essentials in a journey such as this. The wrong approach could be disastrous, if you want to build muscle that you deserve<span><br /><br /></span></span></div>Legend Killerhttp://www.blogger.com/profile/11826315485254810212noreply@blogger.com1tag:blogger.com,1999:blog-3430858439774383321.post-4108541281825397192011-10-19T02:41:00.000-07:002011-10-19T02:41:32.597-07:00Golden Six, a muscle building workout<div dir="ltr" style="text-align: left;" trbidi="on">
There are a thousand different workout routines out there, employed by a million different lifters. It can be difficult to find the one that is best for you, as the most effective routine is usually the one you're not using! Here is a routine known as the Golden Six, a muscle building workout employed by many bodybuilding greats of the 1960s and 1970s to build a solid foundation of muscle.<br /><br /><a href="http://1.bp.blogspot.com/_ahNz8NmkBvw/Smxx1NiCcQI/AAAAAAAAA00/mS4et-kVS5w/s1600/arnold_schwarzenegger_training.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="367" id="il_fi" src="http://1.bp.blogspot.com/_ahNz8NmkBvw/Smxx1NiCcQI/AAAAAAAAA00/mS4et-kVS5w/s400/arnold_schwarzenegger_training.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="320" /></a>* Squats: Three sets of 8 to 12 repetitions<br />* Bench press: Three sets of 8 to 12 repetitions<br />* Deadlift: Three sets of 8 to 12 repetitions<br />* Barbell Rowing: Three sets of 8 to 12 repetitions<br />* Military Press: Three sets of 8 to 12 repetitions<br />* Barbell Curls: Three sets of 8 to 12 repetitions<br /><br />This workout will effectively stimulate every large group of muscle fibers in the body, several times over. You should complete this workout three times per week, usually on a Tuesday, Thursday and Saturday to avoid the crowds that tend to stick to the Mon-Wed-Fri routines. Once you complete three solid months of this routine, you will be ready to return to your most traditional "train each body part once a week" routine, carving some detail into the new slabs of muscle.<br /><br />Remember that it is highly important to sleep adequately and consume plenty of protein when using this routine. This is a higher volume routine which will truly tax your recovery ability. If you are sore from the squats or deadlifts when the next workout arrives, you can use lighter weight - just enough to draw enough blood into the region to stimulate some growth and break up lactic acids. Overtraining is your enemy, but the body is remarkably able to adjust and adapt fairly easily to the demands you place upon it. So don't hold back!<br /><br />You can make adjustments to this muscle building workout to better suit your needs and abilities. If you are unable to recover adequately from these workouts, you should consider dropping the number of sets to two per exercise (making the routine 12 sets total, instead of 18). You can also use less weight, or even fewer repetitions. Make adjustments for the first several weeks until your body adjusts to what is a pretty tough workout!<br /><br />Users of anabolic steroids in particular may find this kind of muscle building workout to be ideal. Slow or hard gainer bodybuilders might discover it's just too much for their system, at which time they can move it to an "every three day" workout to allow for that extra day of recovery twice each week. You may be tempted to train more than once per day, as are many users of steroids, but this is typically not the best way to go! You can also create your own variations of the Golden Six as you work to find the ideal muscle building workout. Stick with compound movements, sets of 6 to 15 repetitions, and keep your total set count under 25. Good luck in your heavy training!<br /></div>Legend Killerhttp://www.blogger.com/profile/11826315485254810212noreply@blogger.com1tag:blogger.com,1999:blog-3430858439774383321.post-30448812374798770722011-10-19T02:37:00.000-07:002011-10-19T02:41:32.592-07:00Exercises for gaining mass & strength<div dir="ltr" style="text-align: left;" trbidi="on">
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There's lots of gym exercises, but which of them ought to you do? This is the list of most important gym exercises for gaining mass & strength.</div>
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<b>1) Deadlift.</b> Deadlift is the most important gym exercise. It exercises all of your body parts, including legs, back &; arms. Deadlifts are essential for immense back & forearms. they work on your abs much , so with doing deadlifts you can a six-pack.</div>
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<b>2) Squats.</b> Squats is the only exercise that works out all muscles in your legs. Squats are essential for muscle growth in other areas , because when you do them, your testosterone levels goes up. High testosterone is important, because the higher the testosterone, the more your muscles will grow. Squats also work on your abs, so in case you want to have six-pack, you must do them.</div>
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<b>3) Bench Press</b>. Most bodybuilders think about bench press as most important upper body exercise. it is essential in case you want to have immense chest, shoulders & triceps. This exercise will create brilliant strength in your arms.</div>
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<b>4) Pullups.</b> Most of people can't perform even single pullup, so this exercise is a actual challenge for lots of people. in case you want to have "v" type back, this exercise is essential. It will build immense lats, as well it works on your middle back & biceps. in case you want to have immense back & strong upper body, this exercise is a must.</div>
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<b>5) Dips.</b> This is the best triceps exercise. Dips works on your chest &; triceps, shoulders. important exercise, because in case you have weak shoulders your body won't be able to strong arms. as pull ups &; bench press, this exercise is important for upper body strength.</div>
<br /> </div>Legend Killerhttp://www.blogger.com/profile/11826315485254810212noreply@blogger.com1tag:blogger.com,1999:blog-3430858439774383321.post-19057225851711405082011-10-17T03:24:00.001-07:002011-10-17T03:24:19.246-07:00Best way to recover from muscle fatigue<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="http://i.ehow.com/images/a05/5f/51/causes-muscle-fatigue-200X200.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="180" id="il_fi" src="http://i.ehow.com/images/a05/5f/51/causes-muscle-fatigue-200X200.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="180" /></a>I am sure you have all experience in the past this feeling where you feel you Muscles sore and aching after a hard workout or even during it. It is the certain point where you feel that your muscles are abandoning you, and you have to try much harder to lift an amount of weight for which you would normally need less effort. That is when muscle fatigue occurs. It is a term known for several years in sports. Our concern is to determine how it affects us in bodybuilding.<br /><br />First of all, we have to establish how it is caused. During hard workout where our muscles are being pushed to their limits, they burn energy. Glycogen is the energy that muscle cells are using while we train them. As glycogen breaks anaerobically down it produces inorganic acids, which are being accumulated in the cells. The most important one is Lactic Acid. That is responsible for all those symptoms of fatigue we are experiencing. A recent study suggested that calcium flow inside muscle cells can cause muscle fatigue. We have to wait and see if that theory is in did accurate.<br /><br />There are two main types of muscle fatigue. Genetically, or from sickness generated muscle fatigue where medical assistant is required. And the one concerning us, which is being caused from excessive exercise.<br /><br />The best way to recover from muscle fatigue is to give each muscle part you have been training enough resting time. Normally, two days would be enough, but in case we are feeling any of the symptoms mentioned above just rest longer. Don't worry if you experience muscle fatigue often. It is normal in bodybuilding and if we stick with our strength training muscle routines and our ideal protein intake then muscle development is unavoidable.<br /></div>
<br /> </div>Legend Killerhttp://www.blogger.com/profile/11826315485254810212noreply@blogger.com0tag:blogger.com,1999:blog-3430858439774383321.post-11068939801298753172011-10-17T03:22:00.001-07:002011-10-17T03:22:39.429-07:00Cheap method to prepare Whey Protein<div dir="ltr" style="text-align: left;" trbidi="on">
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I would like you to know at the beginning that this method gets very little whey from how much milk you use compared to the manufactured Whey Protein. In Fact it’s a very cheap method to prepare Whey Protein supplement for bodybuilder Rather Than buying an expensive whey protein.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj965E-nepuzjClncL1ZbaR6cKSywtWfv2_evu6BoUbqvPGPOvlz_gP_Xd0aFkQNhz075zoVyld7oMWeH-Yil2dxP2XUteQnEphy0nBJiNMg-6DpvyNTqD1yTFqk8jtFc4bgNIMZEd7Jak/s1600/on-bsn_1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj965E-nepuzjClncL1ZbaR6cKSywtWfv2_evu6BoUbqvPGPOvlz_gP_Xd0aFkQNhz075zoVyld7oMWeH-Yil2dxP2XUteQnEphy0nBJiNMg-6DpvyNTqD1yTFqk8jtFc4bgNIMZEd7Jak/s200/on-bsn_1.jpg" width="200" /></a>From an experience I've done in chimestry, you can seperate casein form milk with acetic acid (mostly found in vinegar) then filter the solid. So here we go..</div>
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<b>Ingredients </b>:</div>
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- 1 Litre full cream milk<br /><br />- 1 or 2 tpsn vinegar/lemon juice<br />- strainer<br />- container <br />
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<b>Firstly</b>: transfer your milk into a container.</div>
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<b>Next </b>add vinegar one by one tpsn and stir. Till the vinegar separate the milk in to curds and whey. </div>
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<tr><td class="tr-caption" style="text-align: center;"><b>after adding vinegar</b></td></tr>
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The curds you can use to make cheese if you wish. To get the whey out of it, you would strain the entire mix and the liquid strained off is your whey. You can stop right here and keep the liquid for without adding any flavours or making the powder. If you stopped here put it to cool 3 hours in the fridge.</div>
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<tr><td class="tr-caption" style="text-align: center;"><b>Homemade Whey liquid</b></td></tr>
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<br /><b>Next </b>put the whey in a pot and bring it to a boil, lower the heat a bit to maintain a gentle boil, and stir it occasionally. Here I add vanilla extract so it will have flavor. But that’s just me.</div>
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<br />When it became thick and caramel coloured, stir it more rapidly. When it is thick and deep golden in color, remove it from the heat and pour it onto a polished paper covered baking tray. Allow cooling and hardening.<br /><br />Break it into pieces about 1 - 2 inches wide, and allowed it to dry thoroughly for a few weeks. Then take the hard pieces, and smashed them into smaller pieces, Place the pieces into a blender and blend till a powder is formed. Sift the powder and blend any pieces that are too large to go through the sifter. This powder dissolves in water quite well. If you have a friend who makes cheese you can get their whey. You get very little whey from how much milk you use. I recommend becoming friends with someone who has a cow.</div>
<br /><br /> </div>Legend Killerhttp://www.blogger.com/profile/11826315485254810212noreply@blogger.com0