Natural bodybuilding precision is a technique that is sure to maximize muscle gain in the shortest possible time. Some natural bodybuilders even see the results of steroid users by paying very close attention to their training precision. If you are a natural bodybuilder, and want huge results, now is the time to start paying attention to the word precision.
In natural bodybuilding, there leaves very little room for training error. Natural training with precision is crucial for significant muscle achievement. Let's face it, a steroid induced bodybuilder is granted a greater margin of error in training, and nutrition. Steroids aid bodybuilders in recovering faster, and can support longer, more intense bodybuilding training sessions. This enables bodybuilders the liberty to train and eat with less precision, and still reap fantastic muscle development. However, natural bodybuilding athletes must pay very close attention to detail in order to benefit from great muscle building results. Witnessing excellent bodybuilding results can be the difference between performing too many training sets, and not enough intensity.
You most likely ask how you can determine if your natural bodybuilding routine is precisely what it should be in order to achieve massive, steroid-free results. Are you working out with the precise amount of training sets per body part? How about the reps, or rest days between workouts? Is your training intensity significant enough to illicit a natural bodybuilding response?
There is an easy way to find out! If you learn only one thing from this natural bodybuilding article, please let this next tip be it. To determine if your training program is the most effective natural bodybuilding routine, pay close attention to detail by recording, and tracking your bodybuilding workouts.
Being a drug free bodybuilder, and knowing what your numbers are at all times, is being an intelligent bodybuilder. Can you imagine not tracking your checking account balance? What a silly question! Not closely tracking your bodybuilding progress is considered just as silly. Besides overtraining, lack of tracking your progress is the biggest mistake fellow bodybuilders are making.
How can you train with maximum effort and efficiency to improve your musculature if you don't know really where your numbers are? Remember, developing natural muscle is much more challenging, but a sense of precision is gained when you track your progress. Without bodybuilding workout precision, it is like driving a car in a strange place blindfolded.
The results of tracking can assist your natural bodybuilding efforts by making the whole story visible. Tracking will help determine if the amount of rest days between workouts are optimal or not. If your strength is improving with each and every workout, you are getting the precise amount of rest needed for optimal growth. If it is not, your rest days are not optimal. Therefore, tracking can direct your muscle building workouts into a precise science.
As soon as your natural bodybuilding log reveals a few training sessions that show no gains or decreasing strength, you are most certainly overtraining. Training more than is necessary is the worst enemy for any natural bodybuilder. Just remember, your body won't be able to recover from the training stress as rapidly as a steroid induced bodybuilder can. Therefore, if you try to duplicate a steroid aided training program, you will be dead in the water. Your natural muscle building results will definitely suffer. Once again, focusing on a specific program for you, and you only, is a key point to remember. Consider your training log the key to all the information necessary for significant natural bodybuilding gains.
Take a closer look at your training log. If you find you have achieved 10 reps on a particular exercise for two consecutive workouts, you should focus your mind on pumping out the eleventh reps during the next training session. This specific data, if followed, will direct and focus your natural bodybuilding routine into precisely what is necessary for growth.
This valuable data can also serve as a great motivator for achieving your specific goals. I call it training smart. If you know precisely what numbers are needed to accomplish your goal during the next workout, you are more likely to achieve it, thus, overloading your system in order to develop rock hard muscle. Take, for instance, a retail store. If they don't track how much money they made yesterday, how will they stay focused on what they need to beat today?
Prior to entering the gym, successful natural bodybuilders make point of drawing up a mental image of what needs to be accomplished in order to achieve their goal. By keeping a natural bodybuilding training log, you too will have a license to quickly build muscle.
Another excellent tip to achieving natural bodybuilding results is paying attention to the timing of your nutrients. Once again, it is critical for a natural bodybuilder to pay close attention to what is happening on the nutrition side of the natural bodybuilding puzzle. Research suggests it is important to eat carbs, and protein within one hour following a hi-intensity, natural bodybuilding workout. This particular bodybuilding nutrition regimen will help stimulate the muscle building recovery process. Natural bodybuilding buffs also need to pay close attention to the amount of calories they are taking in. Just as training, I also recommend tracking your nutrition regimen.
As you now know, natural bodybuilding results are easily seen if you focus on precise training. By training smart you will reap all the benefits of bodybuilding without steroid side effects. Simply follow my recommendations stated above, and your training will be guaranteed to be the most effective, efficient natural bodybuilding system possible.
Sunday, 31 January 2010
Saturday, 30 January 2010
Mr Olympia Bodybuilding Competition - Jay Cutler's Diet and Workouts For Body Building
Mr. Olympia Bodybuilding competition is the most famous bodybuilding competition and Jay Cutler is a two time champion. To get his body, you must combine a healthy and nutritious diet, an effective workout regimen and some supplements.
His workout regimen:
Jay Cutler begins his workout regimen by performing some cardio exercises such as running, swimming, cycling etc. He either does this outside or from within the confines of his home using a treadmill. Cardio workouts are known to increase the metabolism of your body and this burns fat in the process. After that, he moves on to bodyweight workouts like squats, crunches, push-ups, sit-ups and dips. Once that is done, he goes to his final session of workouts which includes weight training workouts like barbell squats, bench presses, dumbbell flyes, and lat pull-ups. Having some rest between each session of workouts is mandatory according to him.
His diet:
Being the huge person that he is, Jay Cutler is known to take around 2800-3000 calories per day. His diet is a combination of fiber rich food such as vegetables and fruits and high protein foods like oatmeal, egg-whites, fish and soy based items.
Bodybuilders never take 3-4 large meals a day; instead they have six to eight small meals a day as this helps in increasing the metabolism of your body. Jay Cutler also has protein supplements included in his diet regime so that he can maintain consistent energy levels.
To do many of the exercises and workouts like Jay Cutler, you need extra strength and stamina. Nitric Oxide supplements provide exactly what you need by making your heart pump more blood into your body. This in turn gives your muscle cells a new lease of life thanks to the increased oxygen and water flow in the blood. All this helps in muscle building. Nitric Oxide is also known to heal wounds and aches faster, prevent life threatening diseases such as diabetes, strokes, cancer etc, reduce ageing signs and rejuvenates the immune system.
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Friday, 29 January 2010
Thursday, 28 January 2010
Can You Really Add an Inch to Your Biceps in 3 Minutes?
Yes - Yes you can. In this article I am going to teach you the secrets to building the big guns - Bulging Biceps. What is more I shall also simultaneously increase your lifts by and average of 100 % (all though in some cases ad much as 250%) on the major lift for this muscle group.
So how am I going to support my fantastic claims? I'm going to give you a incredibly intense three minute arm routine unlike ANYTHING you've ever experienced. You will feel every muscle fibre contract and fatigue. You will felt he rush of power and strength as you break every physical barrier you thought you had. You are going to experience Isometrics!
Isometrics is not a cutting edge new discovery for gaining mass. It's not a supplement. It is in fact one of the oldest methods of strength training devised, forgotten until now. It is the contraction of a muscle without the shortening of a joint - In other words, tensing the muscle as hard as possible without moving. I'm going to show you how to apply it to three major lifts - 1 for the biceps, triceps and forearms.
You'll need a smith machine to perform these exercises safely. If you are not familiar with them you can find full details on how to perform a variety of exercises with animated instruction at http://www.isometric-training.com/Article2 Let's get to work.
Bulging Biceps
Warm up your biceps with a few light dumbbell or barbell curls. Nothing too taxing just enough to get them nice and warm, the blood flowing. You're going to need it.
1. Stand in the Smyth Machine.
2. Place an empty Bar at about shoulder height (you may have to vary this to ensure the maximum effect).
3. Bring your hands up to the bar as though you have just reached the top of a barbell curl. Set it an inch below.
4. Keep you back straight, your abs tense.
5. Your biceps should be close to fully flexed at this stage. Relax - we haven't put any weight on the bar yet.
6. Load the bar with a LOT of weight. Don't underestimate your self. To give an example, a friend who routinely curls 6okg on a barbell recently did this for the first time - he lifted 260kg his first attempt.
7. The object of the exercise is to raise the bar a little more than an inch. That's it. Just an inch and then hold it there for 7 seconds.
8. If you can hold it longer than 7 add more weight. Anything less, take some weight off.
9. All you are doing to raise the bar is contract your biceps as hard as you can. At no time should your elbows be directly beneath the bar.
10. Really tense your biceps and forearms for all they are worth.
11. You will feel the blood rush, the muscles scream and an intensity few will ever experience.
12. Then rest. Take a week off training the biceps.
13. Buy some new shirts.
Write in with your feedback and let me know how you got on with the most intense bicep exercise ever devised. The best results in growth and weight will receive two weeks FREE Online Isometric Personal Training cutesy of Isometric-Training.com Log your results here
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I’m Paul J.O’Brien, the owner and chief instructor of http://www.isometric-training.com/Article2, The ONLY Online Resource dedicated to Isometrics – The scientifically proven method of developing rock hard muscle, serious strength and rapid weight loss. Check out http://www.isometric-training.com/Article2 NOW for your FREE fully animated exercise guides and e-book! Don’t forget to log your success story to be in with a chance to win 2 weeks FREE Online Isometric Training!
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Wednesday, 27 January 2010
How to Build Big Calves
Do you want bigger calf muscles? Are you one of those individuals who has been genetically short-changed when it comes to the muscles between your knees and ankles? Are you a natural bodybuilder? Perfect; this article's for you.
First off, you couldn't be starting worse than I was. Before I got the calf building situation worked out, I had something resembling "pipes" for lower legs. They were often the centerpiece of laughter. I could have sworn they'd been dealt to the wrong guy. They seemed out of place on my body - like they should have been the calves of someone with smaller... well - everything; a smaller body. I was desperate.
Unfortunately, my first attempts at building calves were futile. I did everything I'd been told; higher frequency of training, lots of sets, hitting them from different angles - you name it. Did I get a "pump"? You bet. But so what; calves that resemble sticks don't improve much in appearance even when engorged with blood.
Now my calves are just shy of 16 inches. That's not huge by any stretch, but it's great when you consider where they came from and that I've remained a natural bodybuilder. And they're lean at that size; carrying very little fat and showing a bad-ass looking vein when I get my body fat a few percentage points lower. They actually look nice in a pair of shorts now; with shape, strength and athleticism.
What's my 'how to build big calves' recommendation in a nutshell? In a word: 'burn-reps', and lots of them. You've got to make those muscles behind your shins feel like they might set off the gym fire alarm 'coz of the flames and smoke coming out of them. You need to hit them with an intensity that has the tissue saying "Gee Toto... I don't think we're In Kansas anymore." ("Kansas" in this case would be all the walking, running and standing they're used to doing)
Besides high intensity, my second piece of advice is 'low workout frequency'. You need to make sure the muscles are fully recuperated between workouts in order for augmentation to occur. Many people mistakenly believe that calves need to be worked more often than other muscles. They do need to be trained differently - but why more often? Muscles are only growing while resting between workouts. We tear them down during the training sessions. So unless someone can produce evidence that calf tissue recuperates faster than other muscle tissue, there's no logical reason for them to be trained more often. They just need to be hit with more intensity. Training them too often can result in overtraining - with lost time and gains being the sad result.
A calf raise is a calf raise (except 'seated')
Did you know that standing calf raises and donkey calf raises both hit the same part of the calf muscles? Yes, we've been led to believe when we go from one of these gym machines to the other; we're somehow hitting our calves differently. Yet they both put about equal stress on both the medial and lateral heads of the gastrocnemus muscle (that's the meaty part of the calf). 'Seated calf raises', by contrast, target the soleus muscle which is located just below the gastrocnemus.
The calf muscles are composed of a few fast-twitch muscle fibers and a lot of slow-twitch fibers. That means they require some heavy low rep sets (for the fast twitch fibers) and a good amount of high rep sets (for the slow twitch fibers).I do about six sets of eight repetitions using a full range of motion on a donkey calf raise machine to hit the fast twitch fibers. I prefer donkey calf raises over standing calf raises because they seem to provide a fuller range of motion and don't put strain on the lower back.
"Burn" them with Partial Reps
When the full range of motion at the six to eight rep range has taken my calves to a fatigued state, I immediately go into a very high rep set of partial-range-of-motion reps. These are called 'burn reps' for good reason. The discomfort they may cause can be a great measurement of one's grit level. It's easy to use the same weight for these because of the reduced range of motion. I take this partial rep set well into the hundreds (the reps are fast) and keep shooting to break my previous repetitions until it's sensible to increase the weight instead of the reps.
In doing these high reps, partial-range-of-motion sets, it's important to work in both the bottom half of the range of a full calf raise and the top half. I do around three to four total burn reps sets.
I then go on to seated calf raises to hit the soleus section. Again, after doing sets of six to eight reps, I go straight in to some burn reps on this exercise. However, I only do one or two sets of burn reps on this exercise because my calves are pretty well spent by that time.
With this kind of workout, the calves need not be trained any more often than other muscle groups. They simply need the high repetitions and high intensity of partial reps for stimulation. However, it's plenty of recuperation between workouts that causes growth. Make sure you feel that warm feeling of relaxed expansion in the tissue before you even think about the next calf workout.
It's worth mentioning that this workout strategy is a far cry from what should be used for all other muscle groups. At least, that is - if you're a natural bodybuilder and you want to make impressive muscle gains.
This type of calf workout has taken my seemingly hopeless "pipes" and expanded them to resemble "diamonds". If you're looking for a way to get more of that diamond shape yourself, I highly recommend it.
Scott Abbett is the author of HardBody Success: 28 Principles to Create Your Ultimate Body and Shape Your Mind for Incredible Success. To see his personal transformation, visit http://www.hardbodysuccess.com
Article Source: http://EzineArticles.com/?expert=Scott_Abbett
The Secrets Behind Building Muscle Mass
You don't build muscle mass by only adding a weight-training regime. There's just more to building muscle mass than simply lifting weights - although lifting weights is a part of successfully building muscle mass.
You must force your muscles to grow. Your body works basically like all human bodies. You put calories and nutrients into your body with the foods you eat, the beverages you drink, and the supplements you take. Your body then takes those calories and nutrients and uses them is a way that was determined eons ago.
The body takes in the calories and nutrients and separates the necessary from the unnecessary. The unnecessary is expelled through the bowels and the kidneys. Then your body goes to work with the "good." First, your body uses the calories and nutrients to supply the energy necessary to keep all systems working. The second order of business is to replace dying cells in every part of the body. The third step is to store any excess as a hedge against future starvation. That's it.
You'll notice that nowhere along the way does the body just make new muscle for no reason. That's why you need a complete muscle mass-building program. You have to force your body to use calories and nutrients to build new muscle, and the only way you can do that is by damaging the muscle you have so that your body will have to repair the damage.
You cause muscle damage by lifting weight repeatedly. Small tears develop in the muscle, and the muscle finally reaches the point where it cannot respond to your demand. It's called "muscle failure." That sounds negative, but it's actually the first positive step to building new muscle. The other steps are providing the correct nutrition to the body and then resting and letting the body repair the damage.
You must force your muscles to grow. Your body works basically like all human bodies. You put calories and nutrients into your body with the foods you eat, the beverages you drink, and the supplements you take. Your body then takes those calories and nutrients and uses them is a way that was determined eons ago.
The body takes in the calories and nutrients and separates the necessary from the unnecessary. The unnecessary is expelled through the bowels and the kidneys. Then your body goes to work with the "good." First, your body uses the calories and nutrients to supply the energy necessary to keep all systems working. The second order of business is to replace dying cells in every part of the body. The third step is to store any excess as a hedge against future starvation. That's it.
You'll notice that nowhere along the way does the body just make new muscle for no reason. That's why you need a complete muscle mass-building program. You have to force your body to use calories and nutrients to build new muscle, and the only way you can do that is by damaging the muscle you have so that your body will have to repair the damage.
You cause muscle damage by lifting weight repeatedly. Small tears develop in the muscle, and the muscle finally reaches the point where it cannot respond to your demand. It's called "muscle failure." That sounds negative, but it's actually the first positive step to building new muscle. The other steps are providing the correct nutrition to the body and then resting and letting the body repair the damage.
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Article Source: http://EzineArticles.com/?expert=James_J._Anderson
Tuesday, 26 January 2010
Bodybuilding - What's It All About Then?
Body building is the process of making the most out of what is called “muscle hypertrophy.” It is done by combining weight training, a certain intake of calories (all mapped out according to a specific diet) and getting enough rest.
In a body building competition, the bodybuilders display their bodies to a panel of judges who award them points. The muscles are defined by tanning methods, oils, fat loss and certain kinds of lighting that is designed to highlight the definition of each of the muscle groups.
A Potted History of Bodybuilding
Bodybuilding first appeared in the late 19th century when a man named Eugen Sandow helped make it popular. Sandow organized the first bodybuilding competition, which took place on September 14, 1901 and was judged by Sir Arthur Conan Doyle, Sir Charles Lawes and Sandow himself.
The winner was a man from Nottingham England named William L. Murray.
The Golden Age of bodybuilding refers to the years from 1940 to 1970 when the ideal changed from the Grecian ideal to one that involved more muscle definition, more mass and muscle symmetry.
This age was made popular by the bodybuilders at Muscle Beach which is in Venice California (and is still a very popular place for bodybuilding!) in 1950 the National Amateur Bodybuilders Association started a Mr. Universe competition in the United Kingdom.
In 1965 one of the other major bodybuilding contests called Mr. Olympia was started. Mr. Olympia is currently the biggest title to achieve in bodybuilding.
Bodybuilding In The Modern Era
Arnold Schwarzenegger helped to keep bodybuilding popular through the 1970s and was aided by the film Pumping Iron in 1977.
In 1981, the National Physique Committee was formed by Jim Manion. The National Physique Committee is the most successful bodybuilding organization in the United States to date.
The 1980s are when bodybuilders started using anabolic steroids (along with a large number of other athletes) and it is also when the International Federation of Bodybuilders started doping tests in an effort co fight the ever growing use of steroids and other harmful substances.
The World Bodybuilding Federation - A Marketing Disaster
In the 1990s, Vince McMahon (a wrestling promoter) tried to combine World Wrestling Federation style exhibition with bodybuilding and formed the World Bodybuilding Federation.
He signed competitors with long term contracts and because those contracts were so lucrative many bodybuilders left the International Federation of Bodybuilders and were then banned by the IFBB. Vince McMahon started drug testing his athletes in 1992 because he was suspected of steroid trafficking.
The WBF was dissolved later that same year.
Since the millennium there has been a push for Bodybuilding to be deemed an Olympic sport, which looks unlikely, not just because of Bodybuilding’s cloudy history with steroid use but also because it’s still being debated as to whether or not Bodybuilding is actually a sport (the craft involves no real athletic effort).
In a body building competition, the bodybuilders display their bodies to a panel of judges who award them points. The muscles are defined by tanning methods, oils, fat loss and certain kinds of lighting that is designed to highlight the definition of each of the muscle groups.
A Potted History of Bodybuilding
Bodybuilding first appeared in the late 19th century when a man named Eugen Sandow helped make it popular. Sandow organized the first bodybuilding competition, which took place on September 14, 1901 and was judged by Sir Arthur Conan Doyle, Sir Charles Lawes and Sandow himself.
The winner was a man from Nottingham England named William L. Murray.
The Golden Age of bodybuilding refers to the years from 1940 to 1970 when the ideal changed from the Grecian ideal to one that involved more muscle definition, more mass and muscle symmetry.
This age was made popular by the bodybuilders at Muscle Beach which is in Venice California (and is still a very popular place for bodybuilding!) in 1950 the National Amateur Bodybuilders Association started a Mr. Universe competition in the United Kingdom.
In 1965 one of the other major bodybuilding contests called Mr. Olympia was started. Mr. Olympia is currently the biggest title to achieve in bodybuilding.
Bodybuilding In The Modern Era
Arnold Schwarzenegger helped to keep bodybuilding popular through the 1970s and was aided by the film Pumping Iron in 1977.
In 1981, the National Physique Committee was formed by Jim Manion. The National Physique Committee is the most successful bodybuilding organization in the United States to date.
The 1980s are when bodybuilders started using anabolic steroids (along with a large number of other athletes) and it is also when the International Federation of Bodybuilders started doping tests in an effort co fight the ever growing use of steroids and other harmful substances.
The World Bodybuilding Federation - A Marketing Disaster
In the 1990s, Vince McMahon (a wrestling promoter) tried to combine World Wrestling Federation style exhibition with bodybuilding and formed the World Bodybuilding Federation.
He signed competitors with long term contracts and because those contracts were so lucrative many bodybuilders left the International Federation of Bodybuilders and were then banned by the IFBB. Vince McMahon started drug testing his athletes in 1992 because he was suspected of steroid trafficking.
The WBF was dissolved later that same year.
Since the millennium there has been a push for Bodybuilding to be deemed an Olympic sport, which looks unlikely, not just because of Bodybuilding’s cloudy history with steroid use but also because it’s still being debated as to whether or not Bodybuilding is actually a sport (the craft involves no real athletic effort).
(c) 2007 Best BodyBuilding Guides. Ideas, hints and tips from around the world to make the most of your bodybuilding. Full of advice, products and services to make the best of your sport. Checkout Martin Haworth's website for all you need at http://www.BestBodyBuildingGuides.com
Article Source: http://EzineArticles.com/?expert=Martin_Haworth
4 Powerful Exercises For the Upper Pecs
For some people upper pecs are the most hardest to develop. They find it easier to develop the middle and lower pectoral muscles, but very much difficulty in developing upper pecs. Here I will show some powerful upper pec workouts. These are not anything new and invented by me. These are some of the powerful basic exercises to develop a massive upper pec.
1. Incline Barbell Bench Press
Incline barbell bench press builds mass and strength in the upper pectorals. Bench press is one of the major compound exercise for the upper body. It also produces mass and strength for the chest, shoulders and triceps.To do upper barbell bench press, lie on an incline bench. Grasp the bar with a medium wide grip. Lift the bar and hold it at arms length above you. Lower the bar to your upper pecs, stop for a moment and press back to the
starting position.
2. Incline Dumbbell Press
Incline dumbbell presses are done in the same way as of incline barbell bench press. But the difference is that you are using dumbbells as the name suggests, instead of barbells. Grab two dumbbells in each hand and lie back on an incline bench. Hold the dumbbells at shoulder height palms facing forward. Lift them simultaneously straight up overhead, then lower them back to the starting position. Some people, especially shorter guys find it more beneficial to do dumbbell press, because it gives a larger range of motion.
3. Incline Dumbbell Fly's
Incline dumbbell fly's are one of my favourite chest exercises. It helps to develop mass in the upper pectorals.To do incline dumbbell fly's, lie on an incline bench holding dumbbells at arm's length above you with palms facing each other. Lower the weights out and down to either side in a wide arc as far as you can, feeling maximum stretch in the pectoral muscles. Throughout the movement, the palm should face each other.
4. Incline Bench Cable Crossovers
Incline bench cable crossovers build upper and inner pectoral muscles. Lie on an incline bench between two floor-level pulleys. Take the handles in each hand and bring the hands together at arm's length above you with palms facing each other. Slightly bent your elbows and lower your hands out to either side in a wide arc until your pectorals are fully stretched. Bring your arms back towards the starting position, passing through the same sweeping arc.
1. Incline Barbell Bench Press
Incline barbell bench press builds mass and strength in the upper pectorals. Bench press is one of the major compound exercise for the upper body. It also produces mass and strength for the chest, shoulders and triceps.To do upper barbell bench press, lie on an incline bench. Grasp the bar with a medium wide grip. Lift the bar and hold it at arms length above you. Lower the bar to your upper pecs, stop for a moment and press back to the
starting position.
2. Incline Dumbbell Press
Incline dumbbell presses are done in the same way as of incline barbell bench press. But the difference is that you are using dumbbells as the name suggests, instead of barbells. Grab two dumbbells in each hand and lie back on an incline bench. Hold the dumbbells at shoulder height palms facing forward. Lift them simultaneously straight up overhead, then lower them back to the starting position. Some people, especially shorter guys find it more beneficial to do dumbbell press, because it gives a larger range of motion.
3. Incline Dumbbell Fly's
Incline dumbbell fly's are one of my favourite chest exercises. It helps to develop mass in the upper pectorals.To do incline dumbbell fly's, lie on an incline bench holding dumbbells at arm's length above you with palms facing each other. Lower the weights out and down to either side in a wide arc as far as you can, feeling maximum stretch in the pectoral muscles. Throughout the movement, the palm should face each other.
4. Incline Bench Cable Crossovers
Incline bench cable crossovers build upper and inner pectoral muscles. Lie on an incline bench between two floor-level pulleys. Take the handles in each hand and bring the hands together at arm's length above you with palms facing each other. Slightly bent your elbows and lower your hands out to either side in a wide arc until your pectorals are fully stretched. Bring your arms back towards the starting position, passing through the same sweeping arc.
Jason helps people to achieve their fitness goals. Know more about pec workouts on his blog. Click Here to visit his blog.
Article Source: http://EzineArticles.com/?expert=Jason_Mathews
Protein Muscle Building
You're probably viewing this page because you want to know a little more about protein and muscle building and I really don't blame you. There is so much false information out there about so many products that it's unbelievable.
Common protein mistake:
Many people end up taking too much protein. They'll see the bodybuilders at the gym drinking Whey Protein or Muscle Milk and then they'll think, "If I want to be like that guy then I need to drink a lot of protein." That's a problem. You need to only take in the required amount of protein to be successful with it. Any more than the required amount will be stored as fat. Any less then the required amount will make it difficult for your muscles to repair themselves and grow.
How much protein do I need?
With all of the above being said, how much protein do you actually need to build muscle. According to various sources across the web, you need 1 gram of protein for each pound that you weigh. If you weigh 140 pounds, then you need 140 grams of protein. Again, this calculation is only true for those that are muscle building.
Fun Facts
I figure that I will close out with two fun facts. Did you know that protein is actually a byproduct of cheese? Furthermore, most Americans actually get more than enough protein to build muscle in their regular diets. With that being said, it's not necessary to go out and spend hundreds of dollars on protein supplements. A simple protein shake per day will probably be enough to add to your diet to help you out. Preferably, 15 minutes after your workout.
Common protein mistake:
Many people end up taking too much protein. They'll see the bodybuilders at the gym drinking Whey Protein or Muscle Milk and then they'll think, "If I want to be like that guy then I need to drink a lot of protein." That's a problem. You need to only take in the required amount of protein to be successful with it. Any more than the required amount will be stored as fat. Any less then the required amount will make it difficult for your muscles to repair themselves and grow.
How much protein do I need?
With all of the above being said, how much protein do you actually need to build muscle. According to various sources across the web, you need 1 gram of protein for each pound that you weigh. If you weigh 140 pounds, then you need 140 grams of protein. Again, this calculation is only true for those that are muscle building.
Fun Facts
I figure that I will close out with two fun facts. Did you know that protein is actually a byproduct of cheese? Furthermore, most Americans actually get more than enough protein to build muscle in their regular diets. With that being said, it's not necessary to go out and spend hundreds of dollars on protein supplements. A simple protein shake per day will probably be enough to add to your diet to help you out. Preferably, 15 minutes after your workout.
My name is Taylor Thompson. I studied whey protein weight gain pretty recently and found the subject quite interesting. Many people think that they need loads and loads of protein to build muscle mass. My goal is to inform them of the truth.
Article Source: http://EzineArticles.com/?expert=Taylor_Thompson
Monday, 25 January 2010
The Best Muscle Building Books Reviewed - No Bull Bodybuilding
Marc narrates his real life story of how he invested 16 vital years of his life in this business, but he couldn't get it right. Finally, he had hi mission accomplished in 90 days, something that he could not do in those years (read the article Bodybuilding Beginner for 16 Years?). That was the very beginning of his No Bull Bodybuilding career and Marc is quite sure that most of the readers have had such experiences in the past. It's all due to lack of the basics and also due to incorrect approach.
When you are looking for the right approach to bodybuilding you will have to determine how much time you are willing to waste on programs that do not work. If you want a program that is going to work fast and effectively for a great physique, you should consider this program. You will find that the time that it takes to gain muscle and the great body that you want is shortened by a considerable period of time. The choice is yours.
There is a guide for beginners with Marc's program as well as some information for those who are involved in competition. There is also some great information for those who are beginning with bodybuilding after age forty.
This program has a great focus on the nutritional needs of someone who is into bodybuilding. You will take away from the book all of the habits that you need to focus on and eliminate those that do not help you in your efforts. The caloric intake of someone who is bodybuilding is examined in detail as well. You will learn how to keep the fat gain to a minimum and learn how to build only lean muscle. There are a number of different dietary approaches taken with the program and even if you are interested in a vegetarian diet, there is something for you.
When you purchase the program, you will be given the option of upgrading to a deluxe edition that will give you a $10 discount as well as access to a database of bodybuilding tips on audio. There is a guide for getting the six pack abs that you might be interested in adding to your bodybuilding efforts.
The book seems to be disorganized at places, but overall it's quite good. Once you go through the book you'll have a clear picture. The sample programs could have been better defined. It would help the beginners learn even better. A private message board would be an added advantage and would allow the buyers to have a discussion about the topic and its details.
It is a great start for beginners. No Bull Bodybuilding will help you with some great resources for the information that you need to begin on bodybuilding. Because Marc has experienced some of the wrong approaches to bodybuilding, he seeks to eliminate those mistakes for others who are new in the world of bodybuilding.
There are so many resources available to the beginning bodybuilder that it might be difficult to choose the right one. Marc is a great choice for those who are looking for a program that is based on real experience with what can go wrong with bodybuilding.
When you are looking for the right approach to bodybuilding you will have to determine how much time you are willing to waste on programs that do not work. If you want a program that is going to work fast and effectively for a great physique, you should consider this program. You will find that the time that it takes to gain muscle and the great body that you want is shortened by a considerable period of time. The choice is yours.
There is a guide for beginners with Marc's program as well as some information for those who are involved in competition. There is also some great information for those who are beginning with bodybuilding after age forty.
This program has a great focus on the nutritional needs of someone who is into bodybuilding. You will take away from the book all of the habits that you need to focus on and eliminate those that do not help you in your efforts. The caloric intake of someone who is bodybuilding is examined in detail as well. You will learn how to keep the fat gain to a minimum and learn how to build only lean muscle. There are a number of different dietary approaches taken with the program and even if you are interested in a vegetarian diet, there is something for you.
When you purchase the program, you will be given the option of upgrading to a deluxe edition that will give you a $10 discount as well as access to a database of bodybuilding tips on audio. There is a guide for getting the six pack abs that you might be interested in adding to your bodybuilding efforts.
The book seems to be disorganized at places, but overall it's quite good. Once you go through the book you'll have a clear picture. The sample programs could have been better defined. It would help the beginners learn even better. A private message board would be an added advantage and would allow the buyers to have a discussion about the topic and its details.
It is a great start for beginners. No Bull Bodybuilding will help you with some great resources for the information that you need to begin on bodybuilding. Because Marc has experienced some of the wrong approaches to bodybuilding, he seeks to eliminate those mistakes for others who are new in the world of bodybuilding.
There are so many resources available to the beginning bodybuilder that it might be difficult to choose the right one. Marc is a great choice for those who are looking for a program that is based on real experience with what can go wrong with bodybuilding.
Westy's Workouts provides you with the most effective natural bodybuilding and weight lifting advice on the internet. Find Building Muscle Program for growing strong FAST at WestysWorkouts.com. Your SIZE depends on it!
Article Source: http://EzineArticles.com/?expert=Dave_Vower
How to Increase Vascularity and Become a Muscular Freak
Okay, so most people who know you probably already consider you a freak. Be honest though... It's probably not because of your physique.
Don't fret. We can help even up the your image from idiosyncratic freak to physique freak with a primer on vascularity. And we're not just talking a few veins here or there that pop out during stressful workouts. We're talkin' walkin' around with a Triple A map popping out from beneath your skin. Insane vascularity can be yours if you follow our suggestions.
For most people who lift, the thought of getting skin-tearing type pumps and road-map vacularity is appealing. But to get them usually means bloating, cramping, weight gain and overall look that screams "NOT DIALED IN"! Why are pumps so important? Well, pumps are what give you a leg up in the vascularity department. When you're pumped, your veins stand out like blocked garden hoses ready to explode.
Training for pumps involves a lot of intensity, but it also requires several other factors to achieve it: Diet, Supplements, Water and Electrolyte Balance.
First, let's talk....
DIET FOR PUMPS
Creatine in steak and other foods, red wine, simple sugars, enough complex carbs along with good protein and fat, all contribute to vacularity. Eating enough is crucial, but getting enough elements such as salt and fat on food is important. You don't have to eat a cube of butter, you can use capryllic acids, olive oils, fish oils or other fat sources such as flax to do the trick.
Remember, hot food also brings out vascularity. Ever gone to a competition and ordered a steak to go for your room later on. You eat it cold and nothing happens. Guess why? Well, most of the creatine has been killed and you don't have heat to help push the fats and sodium into the cells.
Bottom line, the body is a magnet for protein, carbs, fat, water and creatine, as well as trace elements such as sodium and potassium to help boost cell volume. Food should be your number one supplement. But speaking of supplements...
There are plenty!
SUPPS FOR PUMPS
CME (Creatine Methyl Ester) / CEE -(Creatine Ethyl Ester)
Due to the precise placement of its methyl or ethyl groups, CM² and CE² both avoid the stomach degradation process that occurs with creatine monohydrate products, so they are resistant to digestive breakdown. Both provide benefits of creatine with only about a quarter of the normal clinical dose. And no bloating or discomfort with either and no known adversity in length of time on. Carnosine levels are also boosted, which buffer the build up of lactic acid.
NITRIC OXIDE
Experience those wicked full body pumps that last all day with NO. Nitric can enhance muscle hardness and vascularity almost automatically. What's more, it can help push you past training plateaus by forcing your body into an anabolic growth phase, so you can add slabs of new lean mass! Nitric Oxide is designed to support blood flow and circulation, which promotes performance, endurance, recovery, and size, so let's not just think about vascularity as strictly cosmetic, let's think about the benefits of having it!
AEX (Arginine Ethyl Ester)
Arginine Ethyl Ester works to increase Nitric Oxide (NO2) production in the body which may induce more explosive, blood engorged muscle pumps and increase blood flow to genital area.
RUTAECARPINE
Rutaecarpine is a powerful phyto-alkaloid that exerts its biological impact on Ca2+ in endothelial cells and smooth muscle cell tissue and produces greater vasodilation and nitric oxide production. IP6 (Inositol Hexaphosphate) is metabolized into inositol triphosphates which is essential to cell signaling and regulation of cellular growth. The net result of this increased activity is a high level of vasodilation and intracellular amino acid synthesis.
TRI CREATINE MALATE
Tri-creatine malate increases muscle size and strength gains. Tri-creatine malate with arginine ethyl esters to enhance cell volume.
METHOCEL
Methocel is a controlled-release technology made by Dow Pharmaceutical. It's the engine that drives Nitric oxide's vaso-mascular volumizing action, and allows NO to support 24-hour whole-body vasodilation (opening of blood vessels). With vessels dilated, more blood can flow into your muscles during workouts, posing sessions, stretching and other things you do throughout the day to give your body an opportunity to grow and become more vascular. Remember, blood-filled muscles appear fuller, thicker and shapelier, which helps provide that sought after "pumped" and "vascular" look.
GLYCEROL HYDRATING POLYMERS
Potassium GlycerophosphateMagnesium Glycerophosphate Glycerol Stearate is a magnet for pumps and vascularity, what with all of the food and water we take in during a given day. Complete muscle hydration and nutrient saturation can occur with glycerol hydrating polymers and act with electrolytes to ensure beefed up cell volume.
ELECTROLYTES
Sodium and potassium based things like Gatorade that have a slight bit of glucose in them, can really carry a lot of volume into the muscle, and increase vascularity. Proper electrolyte balance is crucial to vascularity and can make or break anything mentioned above. Drink water and take electrolytes to avoid cramping and looking flat.
PRODUCTS TO TRY:
Pump Tech by MuscleTech
NO-XPLODE by BSN
Mass Stack by BSN
WATER FOR VASCULARITY
Drinking water is crucial, because cell volume depends upon it. If you don't take in adequate water, water balance will shift from cells that are engorged (and in pump status) and instead flood the skin, lending an anything-but-vascular look.
POSING FOR VASCULARITY
Gatorade before posing, or any electrolyte preparation, or a big juicy steak and a baked potato, can really help you explode! Balloon-sized pumps are yours during each posing session if you begin by feeding your body the proper food, electrolytes and supplements. But remember, the more you actually physically pose, the more vascularity will be etched into your muscles.
Don't fret. We can help even up the your image from idiosyncratic freak to physique freak with a primer on vascularity. And we're not just talking a few veins here or there that pop out during stressful workouts. We're talkin' walkin' around with a Triple A map popping out from beneath your skin. Insane vascularity can be yours if you follow our suggestions.
For most people who lift, the thought of getting skin-tearing type pumps and road-map vacularity is appealing. But to get them usually means bloating, cramping, weight gain and overall look that screams "NOT DIALED IN"! Why are pumps so important? Well, pumps are what give you a leg up in the vascularity department. When you're pumped, your veins stand out like blocked garden hoses ready to explode.
Training for pumps involves a lot of intensity, but it also requires several other factors to achieve it: Diet, Supplements, Water and Electrolyte Balance.
First, let's talk....
DIET FOR PUMPS
Creatine in steak and other foods, red wine, simple sugars, enough complex carbs along with good protein and fat, all contribute to vacularity. Eating enough is crucial, but getting enough elements such as salt and fat on food is important. You don't have to eat a cube of butter, you can use capryllic acids, olive oils, fish oils or other fat sources such as flax to do the trick.
Remember, hot food also brings out vascularity. Ever gone to a competition and ordered a steak to go for your room later on. You eat it cold and nothing happens. Guess why? Well, most of the creatine has been killed and you don't have heat to help push the fats and sodium into the cells.
Bottom line, the body is a magnet for protein, carbs, fat, water and creatine, as well as trace elements such as sodium and potassium to help boost cell volume. Food should be your number one supplement. But speaking of supplements...
There are plenty!
SUPPS FOR PUMPS
CME (Creatine Methyl Ester) / CEE -(Creatine Ethyl Ester)
Due to the precise placement of its methyl or ethyl groups, CM² and CE² both avoid the stomach degradation process that occurs with creatine monohydrate products, so they are resistant to digestive breakdown. Both provide benefits of creatine with only about a quarter of the normal clinical dose. And no bloating or discomfort with either and no known adversity in length of time on. Carnosine levels are also boosted, which buffer the build up of lactic acid.
NITRIC OXIDE
Experience those wicked full body pumps that last all day with NO. Nitric can enhance muscle hardness and vascularity almost automatically. What's more, it can help push you past training plateaus by forcing your body into an anabolic growth phase, so you can add slabs of new lean mass! Nitric Oxide is designed to support blood flow and circulation, which promotes performance, endurance, recovery, and size, so let's not just think about vascularity as strictly cosmetic, let's think about the benefits of having it!
AEX (Arginine Ethyl Ester)
Arginine Ethyl Ester works to increase Nitric Oxide (NO2) production in the body which may induce more explosive, blood engorged muscle pumps and increase blood flow to genital area.
RUTAECARPINE
Rutaecarpine is a powerful phyto-alkaloid that exerts its biological impact on Ca2+ in endothelial cells and smooth muscle cell tissue and produces greater vasodilation and nitric oxide production. IP6 (Inositol Hexaphosphate) is metabolized into inositol triphosphates which is essential to cell signaling and regulation of cellular growth. The net result of this increased activity is a high level of vasodilation and intracellular amino acid synthesis.
TRI CREATINE MALATE
Tri-creatine malate increases muscle size and strength gains. Tri-creatine malate with arginine ethyl esters to enhance cell volume.
METHOCEL
Methocel is a controlled-release technology made by Dow Pharmaceutical. It's the engine that drives Nitric oxide's vaso-mascular volumizing action, and allows NO to support 24-hour whole-body vasodilation (opening of blood vessels). With vessels dilated, more blood can flow into your muscles during workouts, posing sessions, stretching and other things you do throughout the day to give your body an opportunity to grow and become more vascular. Remember, blood-filled muscles appear fuller, thicker and shapelier, which helps provide that sought after "pumped" and "vascular" look.
GLYCEROL HYDRATING POLYMERS
Potassium GlycerophosphateMagnesium Glycerophosphate Glycerol Stearate is a magnet for pumps and vascularity, what with all of the food and water we take in during a given day. Complete muscle hydration and nutrient saturation can occur with glycerol hydrating polymers and act with electrolytes to ensure beefed up cell volume.
ELECTROLYTES
Sodium and potassium based things like Gatorade that have a slight bit of glucose in them, can really carry a lot of volume into the muscle, and increase vascularity. Proper electrolyte balance is crucial to vascularity and can make or break anything mentioned above. Drink water and take electrolytes to avoid cramping and looking flat.
PRODUCTS TO TRY:
Pump Tech by MuscleTech
NO-XPLODE by BSN
Mass Stack by BSN
WATER FOR VASCULARITY
Drinking water is crucial, because cell volume depends upon it. If you don't take in adequate water, water balance will shift from cells that are engorged (and in pump status) and instead flood the skin, lending an anything-but-vascular look.
POSING FOR VASCULARITY
Gatorade before posing, or any electrolyte preparation, or a big juicy steak and a baked potato, can really help you explode! Balloon-sized pumps are yours during each posing session if you begin by feeding your body the proper food, electrolytes and supplements. But remember, the more you actually physically pose, the more vascularity will be etched into your muscles.
Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.
Article Source: http://EzineArticles.com/?expert=Dane_C._Fletcher
How to Build Mass Fast - 3 Things You Must Avoid For How to Build Mass Fast
If you take a look around any big weight room, you'll see tons of people lifting, but very few truly training for muscle mass gains. Most people have no idea how to build mass fast, or even how to build any muscle at all!
This article will explain the 3 most important things to avoid if you want to know how to build mass fast. At the end of the article, discover the best, most proven muscle building system, and learn how you can gain up to 40 pounds in just 6 months.
1. Supplement Scams
What you need to know about the supplement industry is that most of the products out there are complete junk. The companies are not interested in teaching you how to build mass fast. They only want your money, and they will make any claims necessary to get it.
You should pretty much reject any supplement whose advertisements make outrageous claims about how much muscle you will gain, the incredible "pump" you will get, or how it will generally just make your progress so much better. Supplements can't accomplish that much.
2. Phony Training Advice
If you want to build muscle, you've got to gain strength. Period, end of story. Unfortunately, there are tons of bodybuilding publications out there that try to tell you that the best way to gain muscle is to focus on how many sets and reps you're doing, or some new fancy exercise.
You should reject any weight training program which does not have the primary purpose of building strength on compound exercises. There are many good ways to train, but they all need to have this basic thing in common.
3. Fear Of Weight Gain
One thing that you've got to accept before you go about learning how to build mass fast is that you're going to gain WEIGHT. The numbers on the scale are going to go up. You may even have to accept a little bit of fat gain along with that muscle gain.
You just need to keep the real goal in site. It's GOOD that the number on the scale is going up. That tiny bit of fat you might gain will be incredibly easy to lose, but the muscle gain is a long, arduous process.
This article will explain the 3 most important things to avoid if you want to know how to build mass fast. At the end of the article, discover the best, most proven muscle building system, and learn how you can gain up to 40 pounds in just 6 months.
1. Supplement Scams
What you need to know about the supplement industry is that most of the products out there are complete junk. The companies are not interested in teaching you how to build mass fast. They only want your money, and they will make any claims necessary to get it.
You should pretty much reject any supplement whose advertisements make outrageous claims about how much muscle you will gain, the incredible "pump" you will get, or how it will generally just make your progress so much better. Supplements can't accomplish that much.
2. Phony Training Advice
If you want to build muscle, you've got to gain strength. Period, end of story. Unfortunately, there are tons of bodybuilding publications out there that try to tell you that the best way to gain muscle is to focus on how many sets and reps you're doing, or some new fancy exercise.
You should reject any weight training program which does not have the primary purpose of building strength on compound exercises. There are many good ways to train, but they all need to have this basic thing in common.
3. Fear Of Weight Gain
One thing that you've got to accept before you go about learning how to build mass fast is that you're going to gain WEIGHT. The numbers on the scale are going to go up. You may even have to accept a little bit of fat gain along with that muscle gain.
You just need to keep the real goal in site. It's GOOD that the number on the scale is going up. That tiny bit of fat you might gain will be incredibly easy to lose, but the muscle gain is a long, arduous process.
Follow A Proven Muscle Building System!
You can try to piece together all of the best advice on how to build mass fast weight training, nutrition, and supplementation, but you will never gain an ounce if you don't follow a comprehensive muscle-building plan. You need to learn how to train for maximal strength gains, how to eat to gain quality muscle weight, and what supplements are worth your money.
Check out the best, most proven muscle building system, and learn how you can gain up to 40 pounds of muscle in 6months at IntelligentMuscleBuilding.com Don't get stuck spinning your wheels and frustrating yourself for years with trial and error methods. Build muscle and get the body you want!
You can try to piece together all of the best advice on how to build mass fast weight training, nutrition, and supplementation, but you will never gain an ounce if you don't follow a comprehensive muscle-building plan. You need to learn how to train for maximal strength gains, how to eat to gain quality muscle weight, and what supplements are worth your money.
Check out the best, most proven muscle building system, and learn how you can gain up to 40 pounds of muscle in 6months at IntelligentMuscleBuilding.com Don't get stuck spinning your wheels and frustrating yourself for years with trial and error methods. Build muscle and get the body you want!
Article Source: http://EzineArticles.com/?expert=David_J._Washington
Sunday, 24 January 2010
Bodybuilding Workout Info You Must Know
Body building workouts vary from person to person, but they all contain basic components that can help all body builders grow their muscles and tone their bodies. Programmes are based on the principle of progressive resistance. Workout plans are thus carefully designed to allow you to get the most out of every training session, then get plenty of rest. Nutrition plays a major role in muscle building. As a general rule of thumb you should invest in a solid weightlifting program that includes tips, workouts, training, and natural body building techniques.
Body building
Your body building workouts are one of the most critical components of your muscle building plan. There are several different types of routines you can use and your workout of choice will be determined by your desire to either build muscle, lose weight or build muscle while losing fat. If you are on the smaller size then it doesn't really make sense to use lessons from a guide who is naturally huge. Don't confuse strength training with weightlifting, body building or power lifting. Body building is a form of body modification involving intensive muscle hypertrophy. While these terms are often thrown around in the body building magazines, very few people understand what they actually mean or how to apply them to their specific muscle building situation.
Workouts
If you are wondering about different types of body building workouts, there is no one magic formula for everyone. Workout days per week - a body builder should be able to organize well his or her workout according to his or her availability and suitability. If you really want to build muscle and gain weight fast, then you must make sure that you're following the right diet and workout program. Beginners have completely different needs, priorities and workouts than do seasoned lifters looking to move to another level. Your aim is to find the best weight lifting exercise program for building muscle mass quickly using the right weightlifting workouts routines. You must be sure to start off without a weight lifting workout that your body can handle, rather than starting off at a difficult level and possibly injuring yourself. As you progress, you can slowly add on more resistance and more weight, as you will need to keep the level of the workout up to your ability.
Body building workouts also tone one's muscles and firm the body making you look younger and fitter. But for making such dream come true, one has to follow and practice body building workouts and exercises as well as altering his food habits and resting notion. Natural programmes demand several factors including the discipline and is considered as the most essential part of the process. The correct nutritional plans coupled with the best routines will ultimately lead to you successfully building big muscles naturally, and fulfill your want to gain weight.
Body building
Your body building workouts are one of the most critical components of your muscle building plan. There are several different types of routines you can use and your workout of choice will be determined by your desire to either build muscle, lose weight or build muscle while losing fat. If you are on the smaller size then it doesn't really make sense to use lessons from a guide who is naturally huge. Don't confuse strength training with weightlifting, body building or power lifting. Body building is a form of body modification involving intensive muscle hypertrophy. While these terms are often thrown around in the body building magazines, very few people understand what they actually mean or how to apply them to their specific muscle building situation.
Workouts
If you are wondering about different types of body building workouts, there is no one magic formula for everyone. Workout days per week - a body builder should be able to organize well his or her workout according to his or her availability and suitability. If you really want to build muscle and gain weight fast, then you must make sure that you're following the right diet and workout program. Beginners have completely different needs, priorities and workouts than do seasoned lifters looking to move to another level. Your aim is to find the best weight lifting exercise program for building muscle mass quickly using the right weightlifting workouts routines. You must be sure to start off without a weight lifting workout that your body can handle, rather than starting off at a difficult level and possibly injuring yourself. As you progress, you can slowly add on more resistance and more weight, as you will need to keep the level of the workout up to your ability.
Body building workouts also tone one's muscles and firm the body making you look younger and fitter. But for making such dream come true, one has to follow and practice body building workouts and exercises as well as altering his food habits and resting notion. Natural programmes demand several factors including the discipline and is considered as the most essential part of the process. The correct nutritional plans coupled with the best routines will ultimately lead to you successfully building big muscles naturally, and fulfill your want to gain weight.
William Coulter has over 10 years experience in the gym and at home doing countless hours of research. If you would like to know more to stop wasting time in the gym and start getting the results you deserve; feel free to check out his website for more info: http://www.bodybuildingworkoutsinfo.org/
Article Source: http://EzineArticles.com/?expert=William_Coulter
Does Drinking Water and Eating Fibrous Foods Help Build Muscle?
By themselves high fibre foods and water won't make any difference to your weight training and muscle building program. You must eat the right amount of fibre per day, but consuming heaps of fibre on its own won't put you on an Olympian stage with the rest of the muscle monsters, but it will help you to process the foods you do eat. The digestive systems of pro body builders and hard gainers on mass diets often have trouble handling all the additional calories. And this is where fibre is key in your diet. Fibre can help you get the most out of your nutrition program.
Vegetables like beans, greens, cabbage and beans, or oatmeal and brown rice are all high in fibre, and they're good sources of complex carbohydrates. Including these foods at most meal, but not before and after workouts, will help you gain muscle mass. As a general rule, try to eat five or more servings of vegetables every day. Here are a few which you should be eating to help your digestive system - broccoli, spinach, carrots and asparagus. You should be able to easily consume two or three servings with a meal.
And to complement the fibre you need to consume each day, you must hydrate your system properly. Most people are usually in a general state of moderate dehydration, because they simply do not know that our bodies require a certain amount of water daily, just to live healthily. And even if we as weight training enthusiasts and body builders, although we drink a ton of water during our workouts, too many of us neglect to hydrate our bodies at all other times of the day. Many people just don't drink enough water, full stop.
You must stay hydrated, if you want to build quality muscle mass - period. Keeping your body fuelled with water pumps your muscles full of fluids, increasing your strength, your performance and ultimately your progress (ie, getting huge!) Consuming the correct amount of water each day will also assist your digestive system to process food. As a 'gym rat', you should be drinking at least 4 litres of water a day. In addition to water itself, other fluids that help keep your body hydrated are green tea, sports drinks, milk and sparkling water.
So size up your supplement and nutrition regime, this is the way to achieving great results from your efforts in the gym. Supplementation is also a mystery to many newbie hard gainers and a lot of guys make one or two mistakes when it comes to supplementing. They either over rely on supplements, thinking they don't need to eat quality foods because they are taking in supplements as well or they under rely on supplements - or don't use them at all. Avoid ether error and you'll make great progress in your muscle building program.
Vegetables like beans, greens, cabbage and beans, or oatmeal and brown rice are all high in fibre, and they're good sources of complex carbohydrates. Including these foods at most meal, but not before and after workouts, will help you gain muscle mass. As a general rule, try to eat five or more servings of vegetables every day. Here are a few which you should be eating to help your digestive system - broccoli, spinach, carrots and asparagus. You should be able to easily consume two or three servings with a meal.
And to complement the fibre you need to consume each day, you must hydrate your system properly. Most people are usually in a general state of moderate dehydration, because they simply do not know that our bodies require a certain amount of water daily, just to live healthily. And even if we as weight training enthusiasts and body builders, although we drink a ton of water during our workouts, too many of us neglect to hydrate our bodies at all other times of the day. Many people just don't drink enough water, full stop.
You must stay hydrated, if you want to build quality muscle mass - period. Keeping your body fuelled with water pumps your muscles full of fluids, increasing your strength, your performance and ultimately your progress (ie, getting huge!) Consuming the correct amount of water each day will also assist your digestive system to process food. As a 'gym rat', you should be drinking at least 4 litres of water a day. In addition to water itself, other fluids that help keep your body hydrated are green tea, sports drinks, milk and sparkling water.
So size up your supplement and nutrition regime, this is the way to achieving great results from your efforts in the gym. Supplementation is also a mystery to many newbie hard gainers and a lot of guys make one or two mistakes when it comes to supplementing. They either over rely on supplements, thinking they don't need to eat quality foods because they are taking in supplements as well or they under rely on supplements - or don't use them at all. Avoid ether error and you'll make great progress in your muscle building program.
I have been training with weights for over twenty years and publishing articles for over four years. Dumbbell weight bench
helps people choose weight training equipment like the York Weight Bench as well as a ton of other top quality products.
helps people choose weight training equipment like the York Weight Bench as well as a ton of other top quality products.
Article Source: http://EzineArticles.com/?expert=Rachelle_A_Richards
Smart Bodybuilding Nutrition Tips That Work
It never ceases to amaze me how eager bodybuilders are to get meaningful results quickly. They are so eager that they end up listening to whoever they can. This usually leads to what I call "bodybuilding confusion." I am convinced there is a most effective, researched way to train, and a non-productive way to train. Bodybuilders, seek the productive, proven methods.
Every bodybuilder is looking for that secret bodybuilding nutrition tip that catapults muscle building results. Yes, no matter what, it will take consistent, determined effort. However, there is one researched weightlifting nutrition tip that will surely make a difference in adding more muscle to your physique. Bodybuilding nutrition is not just a matter of what you ingest, but more importantly, the time fame of when you ingest these precious nutrients.
By taking in specific nutrients at a highly optimal time in the anabolic muscle building process, you can gain an inside advantage in the bodybuilding growth process.
Most bodybuilding enthusiasts don't even think about this. Some eat to get big. This theory is incorrect. Train to get big, and supplement food, the correct way, to provide a positive muscle growth environment.
However, such things are taking in the proper nutrients within one hour of training can give a bodybuilder just enough of an inside advantage that they begin growing like crazy.
Over the past ten years, there has been ample research on the effects of carbohydrates, and protein on the anabolic, or muscle building, response to muscle building. One researcher, Dr. Paul Cribb has drawn some rather beneficial conclusions resulting from his current research studies regarding this hot bodybuilding nutrition topic.
The big question is what should be consumed either prior to, or after a weightlifting workout. Other questions are what kind of timing; and is there an advantage paying attention to bodybuilding nutrition? These big questions have changed the way we think of anabolic nutrition today. Dr. Cribb and others have aggressively answered these questions, and more from diligent research studies.
In a recent study, Dr. Cribb looked at different combinations of nutrients along with their ingestion timing, and compared them to the effects on bodybuilding. This particular study was very important in identifying the what's, when's, and how's of anabolic nutrition. His conclusions will not only yield valuable fat burning muscle, but also add functional strength.
As a result of the research studies, his main bodybuilding nutrition tip is to combine whey protein, carbs, and creatine all together into a drink which aids in muscle and strength development. According to the research, there was a very positive correlation between these three bodybuilding nutrition nutrients, and muscle building.
Now the next crucial point that needed clarification is the best time to take this muscle building cocktail. His study confirmed that ingesting this weightlifting nutrition cocktail prior to and immediately following each intense bodybuilding workout showed a positive connection between the timing of taking this drink and significant muscle development. His study had other sample groups take the drink at different time periods throughout the day. Interesting enough, the group taking the anabolic nutrition cocktail immediately before, and after an intense workout showed the greatest strength and muscle mass gain. Thus, is it safe to conclude it doesn't matter what you take, but when you take it. The timing of taking the nutrients are crucial to bodybuilding success.
In bodybuilding nutrition there is a period of time immediately following training known as the "window" to ingest these three nutrients. If you miss this limited time, generally within one hour after a hard workout, the muscle building results will not be as good.. During this "window of opportunity" your body will take the good hi-glycemic index carbohydrates and protein, and transport them into the liver, and muscles to begin the lean tissue building, or bodybuilding process. Thus, these nutrients will be used for the purpose of recovery, and getting ready for the next exercise bout, and not intended to be stored as adipose tissue.
There have been several studies concluded throughout the years on pre and post workout nutrition, and the effects of protein synthesis. Another study suggested a spike in protein synthesis when a carbohydrate, and protein bodybuilding nutrition supplement drink is ingested immediately before a high intensity bodybuilding workout. In this particular study, there was an increase in protein synthesis when the bodybuilding nutrition supplement drink was ingested prior to working out as opposed to after.
In summary, experts recommend using 30-50 g of whey protein, with 75-100 g of hi-glycemic index carbohydrates, and 3-5 g of creatine monohydrate, combined in drink form, immediately before, and after each bodybuilding workout. A good bodybuilding nutrition strategy is to drink one half of the drink before, and one half after each bodybuilding training session.
These two bodybuilding tips will make a tremendous difference in your bodybuilding training program. As you now know, timing is everything. Make sure you are drinking the exact cocktail of nutrients prior to, and following hi-intensity workouts in order to maximize the nutrient uptake, and aid in the protein synthesis process.
Every bodybuilder is looking for that secret bodybuilding nutrition tip that catapults muscle building results. Yes, no matter what, it will take consistent, determined effort. However, there is one researched weightlifting nutrition tip that will surely make a difference in adding more muscle to your physique. Bodybuilding nutrition is not just a matter of what you ingest, but more importantly, the time fame of when you ingest these precious nutrients.
By taking in specific nutrients at a highly optimal time in the anabolic muscle building process, you can gain an inside advantage in the bodybuilding growth process.
Most bodybuilding enthusiasts don't even think about this. Some eat to get big. This theory is incorrect. Train to get big, and supplement food, the correct way, to provide a positive muscle growth environment.
However, such things are taking in the proper nutrients within one hour of training can give a bodybuilder just enough of an inside advantage that they begin growing like crazy.
Over the past ten years, there has been ample research on the effects of carbohydrates, and protein on the anabolic, or muscle building, response to muscle building. One researcher, Dr. Paul Cribb has drawn some rather beneficial conclusions resulting from his current research studies regarding this hot bodybuilding nutrition topic.
The big question is what should be consumed either prior to, or after a weightlifting workout. Other questions are what kind of timing; and is there an advantage paying attention to bodybuilding nutrition? These big questions have changed the way we think of anabolic nutrition today. Dr. Cribb and others have aggressively answered these questions, and more from diligent research studies.
In a recent study, Dr. Cribb looked at different combinations of nutrients along with their ingestion timing, and compared them to the effects on bodybuilding. This particular study was very important in identifying the what's, when's, and how's of anabolic nutrition. His conclusions will not only yield valuable fat burning muscle, but also add functional strength.
As a result of the research studies, his main bodybuilding nutrition tip is to combine whey protein, carbs, and creatine all together into a drink which aids in muscle and strength development. According to the research, there was a very positive correlation between these three bodybuilding nutrition nutrients, and muscle building.
Now the next crucial point that needed clarification is the best time to take this muscle building cocktail. His study confirmed that ingesting this weightlifting nutrition cocktail prior to and immediately following each intense bodybuilding workout showed a positive connection between the timing of taking this drink and significant muscle development. His study had other sample groups take the drink at different time periods throughout the day. Interesting enough, the group taking the anabolic nutrition cocktail immediately before, and after an intense workout showed the greatest strength and muscle mass gain. Thus, is it safe to conclude it doesn't matter what you take, but when you take it. The timing of taking the nutrients are crucial to bodybuilding success.
In bodybuilding nutrition there is a period of time immediately following training known as the "window" to ingest these three nutrients. If you miss this limited time, generally within one hour after a hard workout, the muscle building results will not be as good.. During this "window of opportunity" your body will take the good hi-glycemic index carbohydrates and protein, and transport them into the liver, and muscles to begin the lean tissue building, or bodybuilding process. Thus, these nutrients will be used for the purpose of recovery, and getting ready for the next exercise bout, and not intended to be stored as adipose tissue.
There have been several studies concluded throughout the years on pre and post workout nutrition, and the effects of protein synthesis. Another study suggested a spike in protein synthesis when a carbohydrate, and protein bodybuilding nutrition supplement drink is ingested immediately before a high intensity bodybuilding workout. In this particular study, there was an increase in protein synthesis when the bodybuilding nutrition supplement drink was ingested prior to working out as opposed to after.
In summary, experts recommend using 30-50 g of whey protein, with 75-100 g of hi-glycemic index carbohydrates, and 3-5 g of creatine monohydrate, combined in drink form, immediately before, and after each bodybuilding workout. A good bodybuilding nutrition strategy is to drink one half of the drink before, and one half after each bodybuilding training session.
These two bodybuilding tips will make a tremendous difference in your bodybuilding training program. As you now know, timing is everything. Make sure you are drinking the exact cocktail of nutrients prior to, and following hi-intensity workouts in order to maximize the nutrient uptake, and aid in the protein synthesis process.
This article is written by the creators of Bodybuilding Supplement Secrets.com. Visit Bodybuilding Supplement Secrets for more cutting edge weightlifting supplement, and bodybuilding information.
Article Source: http://EzineArticles.com/?expert=Jim_O'Connor
How To Develop Wide Muscular Shoulders
To build your shoulders, it is necessary to combine both heavy, compound exercises which add size and strength as well as lighter, more isolated exercises which emphasize building shape and width. By compound exercises, I am referring to exercises which utilizes more than one muscle at a time, such as bench presses, military presses, bent over rows, etc.
For the deltoids, the military press, otherwise known as regular barbell presses, is a great compound movement for building big, strong shoulders. Now, isolation exercises are those movements that utilize only one muscle, thus "isolating" that particular muscle. Some examples of these exercises are upright rows, concentration curls, push-ups, lateral raises, etc. For the deltoids, lateral raises is an excellent movement for building wide, shapely shoulders.
Barbell Military Presses
This is a are a great movement because they force you to use your core muscles and many stabilizers. Some guys like to do them seated but there is nothing like picking up a barbell and pushing it over your head to build power and size. Standing presses are a great way to build functional strength for sports and to build your muscles for other lifts. When done without a belt you can actually get an ab workout from the stabilization but you will need to use lighter weight to keep the form strict.
Upright Rows
You'll probably need some straps for this exercise so that you can go heavy. Use a medium grip because if you go to close you may start to strain your wrists from putting them into a non friendly ergonomic position. Make sure you aren't starting the movement with your legs to get the weight up. Once you are starting to reach failure you can do a couple extra reps by cheating the weight up a little with your legs from the starting position. This will hit your front delts and trapezius muscles. You want to have traps that tie into your shoulders nicely.
Push-ups
The old favourite, push-ups don't get the kind of favourable coverage that I think they deserve. Sexy they may not be, but when it comes to results and building big shoulders, push-ups are pretty hard to beat as a non-weights home exercise that, let's face it can be performed pretty much anywhere.
If you're stumped as to how to get big shoulders then you really should be making push-ups a regular habit. They're great as a warm up or warm down at the gym, or any time you're away and can't make it. Try inclining your legs on a bench or the side of the bed to work your front delts and upper chest even more.
Dumbbell Side Raises
The dumbbell side raise works the medial (side) deltoids. Secondary stress is applied to the front deltoids and the forearms. Grab 2 dumbbells and stand with your feet shoulder width apart. Hold the dumbbells just in front of your body with the palms of your hands facing each other. Keep your elbows slightly bent.
Raise the dumbbells out to the sides and upwards. Do this in a semicircular arc until they are just above shoulder level. You should also hold this position for a second to maximize the peak contraction in the deltoids. Lower the dumbbells back to the starting position and repeat.
Barbell Front Raises
This exercise is great for building shape and endurance in your anterior delts. Since barbell front raises put tremendous resistance on the front of your shoulders, you should not attempt to do this exercise with heavy weight. Moderate poundage with strict technique (i.e., no bouncing or jerking the weight with your body) is sufficient to add strength and shape to your anterior delts. For variety, you can also do this exercise with a straight bar attachment to a low cable apparatus.
Whether you use a barbell or low cable machine, you must stand with your arms straight as you raise the bar forward from the front of your thighs to a position parallel to the floor at about shoulder height. To put secondary resistance on your rear delts and traps, raise the bar slightly above shoulder height. It won't take long to feel the burn from this exercise, but the payoff in deltoid development is well worth it.
Cardio is actually one of the most important part of a great shoulder workout. If you want that lean and angular look, then cardio will do that for you. The lifts in your shoulder workout will build width in the shoulders, but cardio will give you a smaller waist. Low body fat will emphasize the side delts even further. Cardio will actually put finishing touches on every body part. It is an important part of your shoulder workout and should be performed year round.
For the deltoids, the military press, otherwise known as regular barbell presses, is a great compound movement for building big, strong shoulders. Now, isolation exercises are those movements that utilize only one muscle, thus "isolating" that particular muscle. Some examples of these exercises are upright rows, concentration curls, push-ups, lateral raises, etc. For the deltoids, lateral raises is an excellent movement for building wide, shapely shoulders.
Barbell Military Presses
This is a are a great movement because they force you to use your core muscles and many stabilizers. Some guys like to do them seated but there is nothing like picking up a barbell and pushing it over your head to build power and size. Standing presses are a great way to build functional strength for sports and to build your muscles for other lifts. When done without a belt you can actually get an ab workout from the stabilization but you will need to use lighter weight to keep the form strict.
Upright Rows
You'll probably need some straps for this exercise so that you can go heavy. Use a medium grip because if you go to close you may start to strain your wrists from putting them into a non friendly ergonomic position. Make sure you aren't starting the movement with your legs to get the weight up. Once you are starting to reach failure you can do a couple extra reps by cheating the weight up a little with your legs from the starting position. This will hit your front delts and trapezius muscles. You want to have traps that tie into your shoulders nicely.
Push-ups
The old favourite, push-ups don't get the kind of favourable coverage that I think they deserve. Sexy they may not be, but when it comes to results and building big shoulders, push-ups are pretty hard to beat as a non-weights home exercise that, let's face it can be performed pretty much anywhere.
If you're stumped as to how to get big shoulders then you really should be making push-ups a regular habit. They're great as a warm up or warm down at the gym, or any time you're away and can't make it. Try inclining your legs on a bench or the side of the bed to work your front delts and upper chest even more.
Dumbbell Side Raises
The dumbbell side raise works the medial (side) deltoids. Secondary stress is applied to the front deltoids and the forearms. Grab 2 dumbbells and stand with your feet shoulder width apart. Hold the dumbbells just in front of your body with the palms of your hands facing each other. Keep your elbows slightly bent.
Raise the dumbbells out to the sides and upwards. Do this in a semicircular arc until they are just above shoulder level. You should also hold this position for a second to maximize the peak contraction in the deltoids. Lower the dumbbells back to the starting position and repeat.
Barbell Front Raises
This exercise is great for building shape and endurance in your anterior delts. Since barbell front raises put tremendous resistance on the front of your shoulders, you should not attempt to do this exercise with heavy weight. Moderate poundage with strict technique (i.e., no bouncing or jerking the weight with your body) is sufficient to add strength and shape to your anterior delts. For variety, you can also do this exercise with a straight bar attachment to a low cable apparatus.
Whether you use a barbell or low cable machine, you must stand with your arms straight as you raise the bar forward from the front of your thighs to a position parallel to the floor at about shoulder height. To put secondary resistance on your rear delts and traps, raise the bar slightly above shoulder height. It won't take long to feel the burn from this exercise, but the payoff in deltoid development is well worth it.
Cardio is actually one of the most important part of a great shoulder workout. If you want that lean and angular look, then cardio will do that for you. The lifts in your shoulder workout will build width in the shoulders, but cardio will give you a smaller waist. Low body fat will emphasize the side delts even further. Cardio will actually put finishing touches on every body part. It is an important part of your shoulder workout and should be performed year round.
Saturday, 23 January 2010
Creatine - Bodybuilding's Ultimate Mass Builder
Simply put, creatine monohydrate is the most popular and effective bodybuilding supplement on the market. Everyone consistently using creatine is making HUGE, AMAZING gains!
There is one good reason why three out of four of the '96 summer Olympic medallists used creatine: it works and it works well. A French scientist first discovered creatine in 1832, but it was not until 1923 that scientists discovered that over 95% of creatine is stored in muscle tissue. The first published report of creatine having bodybuilding effects was The Journal of Biological Chemistry in, get this, 1926! Although we've known about creatine for quite some time, the first real use of it to enhance performance was the 1992 Olympic games in Barcelona, Spain.
So, what is creatine? Our bodies naturally make the compound, which is used to supply energy to our muscles. It is produced in the liver, pancreas, and kidneys, and is transported to the body's muscles through the bloodstream. Once it reaches the muscles, it is converted into phosphocreatine (creatine phosphate). This high-powered metabolite is used to regenerate the muscles' ultimate energy source, ATP (adenosine triphosphate).
[ Top 2 Sellers ]
Unlike steroids or drugs, creatine is 100% natural and occurs naturally in many foods; therefore, it can never be banned from any sports or international competitions (unless they banned eating meat). Many foods especially herring, salmon, tuna, and beef contain some creatine. However, the very best source of creatine by far is creatine monohydrate because it contains more creatine per weight of material than any other source. Bodybuilding.com sells only high quality 99.9% pure pharmaceutical-grade creatine monohydrate.
2. What does it do and what scientific studies give evidence to support this?
Creatine is bodybuilding's ultimate supplement, and for good reason. For one thing, creatine can significantly increase lean muscle mass in just two weeks. It is also responsible for improving performance in high-intensity exercise, increasing energy levels, and speeding up recovery rates. It's no wonder athletes who use it have such of an edge over those who do not. Soon nearly every athlete who competes will use it (if they don't already). Creatine's ability to enhance energy reserves in muscles comes from its muscle protein synthesizing action, while minimizing protein breakdown. This occurs because creatine has the awesome effect of super-hydrating muscle cells with water. It enhances muscles' growth too-making muscle fibers bigger and stronger.
Quite a few studies have been done on creatine to figure out why and how it works so well. There have been over twenty double blind (meaning neither the researchers nor the subjects knew who was getting what), placebo-controlled studies conducted on creatine in the past five years. They proved that creatine increased energy levels, resulting in increased strength, endurance levels, and recovery rates. Another unexpected benefit attributed to creatine was discovered as well: creatine accelerates fat loss, while building lean body mass!
3. Who needs it and what are some symptoms of deficiency?
First, anyone who is ready to have more energy, build more muscle faster, and have more endurance should try supplementing with creatine monohydrate. Next, anyone who would like to be more toned by increasing lean muscle mass, recuperating faster, and losing that extra little fat roll should supplement with creatine monohydrate. Last, anyone who is involved in intense physical activity, experiencing physical stress and fatigue, and likes incredible results should supplement with creatine monohydrate.
4. How much should be taken? Are there any side effects?
Excellent results have been observed in taking creatine monohydrate in two different ways. The first way is called loading. This method works very well for anyone who has never taken creatine before. Just as the name implies, it involves loading up or saturating your muscles with creatine. During the first four days to a week, take 20 to 30 grams per day. Mix it with non-acidic juice or water. Grape juice works well. After this loading period, take a regular intake of between five to fifteen grams per day to keep your muscles saturated (no need to over do it). The other method is a more gradual approach to supplementing with creatine monohydrate. Over the course of an extended period, one basically skips the loading phase and just supplements with five to fifteen grams per day, everyday. The best results have been noticed when creatine is combined with a high carbohydrate base, such as dextrose (glucose) and taken about one-half hour before training.
The best part about creatine-no adverse effects have been reported in any studies. NONE! Creatine is totally safe and effective. Creatine has never been shown harmfully toxic. Nevertheless, just like with anything, it is not recommended to over-supplement once your muscles are saturated with creatine-there is no reason to. This means, stick to the recommended dosages, and be prepared to experience the very best muscle, strength, energy, and endurance gains possible!
There is one good reason why three out of four of the '96 summer Olympic medallists used creatine: it works and it works well. A French scientist first discovered creatine in 1832, but it was not until 1923 that scientists discovered that over 95% of creatine is stored in muscle tissue. The first published report of creatine having bodybuilding effects was The Journal of Biological Chemistry in, get this, 1926! Although we've known about creatine for quite some time, the first real use of it to enhance performance was the 1992 Olympic games in Barcelona, Spain.
So, what is creatine? Our bodies naturally make the compound, which is used to supply energy to our muscles. It is produced in the liver, pancreas, and kidneys, and is transported to the body's muscles through the bloodstream. Once it reaches the muscles, it is converted into phosphocreatine (creatine phosphate). This high-powered metabolite is used to regenerate the muscles' ultimate energy source, ATP (adenosine triphosphate).
[ Top 2 Sellers ]
- As Used By 8 Time Mr Olympia RONNIE COLEMAN2.MUSCLETECH CELL-TECH HARDCORE 4.5lb As Used By 3 Time Mr Olympia JAY CUTLER
Unlike steroids or drugs, creatine is 100% natural and occurs naturally in many foods; therefore, it can never be banned from any sports or international competitions (unless they banned eating meat). Many foods especially herring, salmon, tuna, and beef contain some creatine. However, the very best source of creatine by far is creatine monohydrate because it contains more creatine per weight of material than any other source. Bodybuilding.com sells only high quality 99.9% pure pharmaceutical-grade creatine monohydrate.
2. What does it do and what scientific studies give evidence to support this?
Creatine is bodybuilding's ultimate supplement, and for good reason. For one thing, creatine can significantly increase lean muscle mass in just two weeks. It is also responsible for improving performance in high-intensity exercise, increasing energy levels, and speeding up recovery rates. It's no wonder athletes who use it have such of an edge over those who do not. Soon nearly every athlete who competes will use it (if they don't already). Creatine's ability to enhance energy reserves in muscles comes from its muscle protein synthesizing action, while minimizing protein breakdown. This occurs because creatine has the awesome effect of super-hydrating muscle cells with water. It enhances muscles' growth too-making muscle fibers bigger and stronger.
Quite a few studies have been done on creatine to figure out why and how it works so well. There have been over twenty double blind (meaning neither the researchers nor the subjects knew who was getting what), placebo-controlled studies conducted on creatine in the past five years. They proved that creatine increased energy levels, resulting in increased strength, endurance levels, and recovery rates. Another unexpected benefit attributed to creatine was discovered as well: creatine accelerates fat loss, while building lean body mass!
3. Who needs it and what are some symptoms of deficiency?
First, anyone who is ready to have more energy, build more muscle faster, and have more endurance should try supplementing with creatine monohydrate. Next, anyone who would like to be more toned by increasing lean muscle mass, recuperating faster, and losing that extra little fat roll should supplement with creatine monohydrate. Last, anyone who is involved in intense physical activity, experiencing physical stress and fatigue, and likes incredible results should supplement with creatine monohydrate.
4. How much should be taken? Are there any side effects?
Excellent results have been observed in taking creatine monohydrate in two different ways. The first way is called loading. This method works very well for anyone who has never taken creatine before. Just as the name implies, it involves loading up or saturating your muscles with creatine. During the first four days to a week, take 20 to 30 grams per day. Mix it with non-acidic juice or water. Grape juice works well. After this loading period, take a regular intake of between five to fifteen grams per day to keep your muscles saturated (no need to over do it). The other method is a more gradual approach to supplementing with creatine monohydrate. Over the course of an extended period, one basically skips the loading phase and just supplements with five to fifteen grams per day, everyday. The best results have been noticed when creatine is combined with a high carbohydrate base, such as dextrose (glucose) and taken about one-half hour before training.
The best part about creatine-no adverse effects have been reported in any studies. NONE! Creatine is totally safe and effective. Creatine has never been shown harmfully toxic. Nevertheless, just like with anything, it is not recommended to over-supplement once your muscles are saturated with creatine-there is no reason to. This means, stick to the recommended dosages, and be prepared to experience the very best muscle, strength, energy, and endurance gains possible!
Article Source: http://EzineArticles.com/?expert=Angel_Pabon |
Whey Protein - The Facts
What is whey protein?
Whey protein is one of the two types of protein found in cow's milk.
Milk is approximately 87% water and 13% milk solids. The milk
solids are comprised of fat, lactose, protein and a small amount of
other minerals. The protein portion of the milk solids is
approximately 80% casein protein and 20% whey protein.
Whey protein is much more quickly digested by the human body than
casein protein and it has a higher biological value, which makes it
the most nutritious protein available.
Where does whey protein come from?
As mentioned above, whey protein comes from cow's milk. To make
whey protein supplements, the whey protein is separated from the fat
and lactose, using one of several methods in order to create a
powder of concentrated whey protein.
What is whey protein isolate?
Whey protein isolate is a more expensive form of whey protein. Whey
protein isolate contains 90% or more protein and very little fat
compared to whey protein concentrate, which could contain between
29% and 89% protein. The difference between the two types of whey
protein is that whey protein isolate comes from a longer and more
complicated filtering process.
How is whey protein made?
Ion exchange is one method used to make whey protein. When the
casein or curd and milk fat are separated from milk in order to make
cheese, the remaining liquid whey goes through a series of filters to
separate the whey protein from lactose and other ingredients. This
concentrated liquid whey then enters an ion exchange vessel, which
then uses electrical charges to purify the whey protein. The purified
whey protein is then dried to remove moisture.
Why is whey protein so popular?
Whey protein is extremely popular among bodybuilders for several
reasons. The biggest reason is because whey protein is the most
complete, and most quickly digested protein available. It has the
highest biological value and contains branched chain amino acids,
which are critical in building muscle mass. The second reason why
we protein is so popular is because compared with other proteins, it
is much less expensive.
Who can benefit from supplementing with whey protein?
Anyone involved in sports activities, especially bodybuilding, will
benefit greatly from supplementing properly with whey protein. In
addition to supplying the body with all the essential and nonessential
amino acids, whey protein is especially rich in naturally occurring
branched chain amino acids (leucine, isoleucine, and valine). These
particular amino acids are used directly by skeletal muscles, and
therefore are in great demand during exercise or strenuous sports
activities.
How much whey protein should I take?
The total amount of protein from all sources you should take each
day is between 1 and 1.5 g of protein per pound of body weight. This
means a 200 pound bodybuilder, should be consuming 200 to 300 g
of protein each day. This amount should be divided up into at least 5
or 6 feedings. At least two or three of these feedings should consist
of protein from animal sources such as beef, seafood, poultry and
dairy products. The remaining feedings can consist of protein
shakes made with whey protein. If your goal is in the middle of the
range, and each feeding should consist of 40 to 50 g of protein.
Most whey protein supplements in powder form provide 20 to 24 g of
protein per serving. Most whey protein supplements also come with
a scoop that is equal to one serving, therefore, each shake should
consist of two scoops of whey protein.
For much more information and sources for the lowest prices on Whey protein, visit:
http://www.rocksolidbodybuilding.com/WheyFAQ.html
Whey protein is one of the two types of protein found in cow's milk.
Milk is approximately 87% water and 13% milk solids. The milk
solids are comprised of fat, lactose, protein and a small amount of
other minerals. The protein portion of the milk solids is
approximately 80% casein protein and 20% whey protein.
Whey protein is much more quickly digested by the human body than
casein protein and it has a higher biological value, which makes it
the most nutritious protein available.
Where does whey protein come from?
As mentioned above, whey protein comes from cow's milk. To make
whey protein supplements, the whey protein is separated from the fat
and lactose, using one of several methods in order to create a
powder of concentrated whey protein.
What is whey protein isolate?
Whey protein isolate is a more expensive form of whey protein. Whey
protein isolate contains 90% or more protein and very little fat
compared to whey protein concentrate, which could contain between
29% and 89% protein. The difference between the two types of whey
protein is that whey protein isolate comes from a longer and more
complicated filtering process.
How is whey protein made?
Ion exchange is one method used to make whey protein. When the
casein or curd and milk fat are separated from milk in order to make
cheese, the remaining liquid whey goes through a series of filters to
separate the whey protein from lactose and other ingredients. This
concentrated liquid whey then enters an ion exchange vessel, which
then uses electrical charges to purify the whey protein. The purified
whey protein is then dried to remove moisture.
Why is whey protein so popular?
Whey protein is extremely popular among bodybuilders for several
reasons. The biggest reason is because whey protein is the most
complete, and most quickly digested protein available. It has the
highest biological value and contains branched chain amino acids,
which are critical in building muscle mass. The second reason why
we protein is so popular is because compared with other proteins, it
is much less expensive.
Who can benefit from supplementing with whey protein?
Anyone involved in sports activities, especially bodybuilding, will
benefit greatly from supplementing properly with whey protein. In
addition to supplying the body with all the essential and nonessential
amino acids, whey protein is especially rich in naturally occurring
branched chain amino acids (leucine, isoleucine, and valine). These
particular amino acids are used directly by skeletal muscles, and
therefore are in great demand during exercise or strenuous sports
activities.
How much whey protein should I take?
The total amount of protein from all sources you should take each
day is between 1 and 1.5 g of protein per pound of body weight. This
means a 200 pound bodybuilder, should be consuming 200 to 300 g
of protein each day. This amount should be divided up into at least 5
or 6 feedings. At least two or three of these feedings should consist
of protein from animal sources such as beef, seafood, poultry and
dairy products. The remaining feedings can consist of protein
shakes made with whey protein. If your goal is in the middle of the
range, and each feeding should consist of 40 to 50 g of protein.
Most whey protein supplements in powder form provide 20 to 24 g of
protein per serving. Most whey protein supplements also come with
a scoop that is equal to one serving, therefore, each shake should
consist of two scoops of whey protein.
For much more information and sources for the lowest prices on Whey protein, visit:
http://www.rocksolidbodybuilding.com/WheyFAQ.html
David Monyer has been involved in bodybuilding for the last 20 years, making most of his muscle gains in his basement gym, as well as different clubs and gyms over the years. For more information and well researched sites to purchase equipment and supplements, visit http://www.RockSolidBodybuilding.com
Article Source: http://EzineArticles.com/?expert=David_Monyer
Friday, 22 January 2010
Top 10 Tips For Building Muscle Mass
# Bump Up Your Protein
Most bodybuilding experts advocate consuming at least one gram (g) of protein per pound of bodyweight daily. To accelerate the muscle building process, I'm advising that you increse your daily protein intake to one and a half to two grams per pound of bodyweight. Increasing protein intake helps to enhance protein synthesis while preventing protein breakdown. The net effect is anabolism (gaining quality muscle size) rather than catabolism (getting smaller due to losing muscle mass).
# Jack Up The Carbs
Ingesting three grams of carbs per pound of bodyweight daily will provide your body with plenty of calories for energy, ensuring that your protein derived calories will be left to support muscle growth and repair. Another cheery result of increasing carbs is taht the body won't tear down muscle tissue for energy during training.
# Eat The Right Fats
All fats are not created equal. the omega-3 fatty acids in salmon and swordfish help to prevent muscle inflammation, improve glycogen formation and enhance protein synthesis. Eat salmon or swordfish three time per week or take five to seven grams of fish oils daily
# Increase Rest Intervals During Training
Taking time to rest between sets allows for immediate recovery within the muscle. That will enable you to train with heavier weights. It's amazingly simple. Heavy poundages (plus good form) equal more mass. My recommendation is to rest for no less than two minutes, but no more than three minutes, after each set.
# Eat Six Meals A Day
I know it is a pain in the neck to eat so aften, but gaining mass on four meals a day is simply not going to work for most people; only the genetically blessed mass monsters can gain substantive size on a four a day meal plan. Schedule each of your six bodybuilding friendly meals every two to three hours. This installment plan allows you to increase the absorption and assimilation of your precious nutrients.
# Don't Snub Sugar
Fast digesting carbs - a.k.a. simple sugars - get a bum rap. Including simple sugars in the posttraining meal helps to suppress the production of cortisol - a muscle wasting hormone - and promote the release of insulin. Shoot for 80-130g of carbs immediately after training, with at least half coming from fast burning carbs such as fruit juice, bagels, fat free ice cream or white flour based bread products.
# Use An Anabolic Cocktail
My cocktail of choice is glutamine with a creatine chaser. Two grams of glutamine in the meal immediately following your training can increase growth hormone levels; 10 grams of creatine can drag water into the muscles to turn on protein synthesis.
# Experiment With Low Reps and Heavy Weight
Include low reps - two or three per set - and heavy weights in your program, especially with compound exercises like squats, bench presses and deadlifts. These heavy multijoint movements are a prerequisite for building a maximum amount of muscle.
# Design An Insulin Boosting Stack
Let's get creative and devise a three supplement stack of goodies that will release insulin when ingested with your high carb posttraining meal: 400 milligrams of alpha lipoic acid to promote the uptake of carbs by muscles - even without the presence of insulin; 200 micrograms of chromium to increase the muscles' sensitivity to insulin; and six grams of branched chain amino acids to provide a shot of leucine, an amino that helps to trigger the release of insulin.
# Limit Workout Volume
Volume in a workout context can be defined as the number of sets you perform per bodypart. Doing too many sets promotes catabolic hormones and adversely impacts recovery and recuperation. The ideal volume for building mass is six to eight sets comprising two exercises for smaller bodyparts, and 10-12 sets comprising three exercises for larger bodyparts.
Most bodybuilding experts advocate consuming at least one gram (g) of protein per pound of bodyweight daily. To accelerate the muscle building process, I'm advising that you increse your daily protein intake to one and a half to two grams per pound of bodyweight. Increasing protein intake helps to enhance protein synthesis while preventing protein breakdown. The net effect is anabolism (gaining quality muscle size) rather than catabolism (getting smaller due to losing muscle mass).
# Jack Up The Carbs
Ingesting three grams of carbs per pound of bodyweight daily will provide your body with plenty of calories for energy, ensuring that your protein derived calories will be left to support muscle growth and repair. Another cheery result of increasing carbs is taht the body won't tear down muscle tissue for energy during training.
# Eat The Right Fats
All fats are not created equal. the omega-3 fatty acids in salmon and swordfish help to prevent muscle inflammation, improve glycogen formation and enhance protein synthesis. Eat salmon or swordfish three time per week or take five to seven grams of fish oils daily
# Increase Rest Intervals During Training
Taking time to rest between sets allows for immediate recovery within the muscle. That will enable you to train with heavier weights. It's amazingly simple. Heavy poundages (plus good form) equal more mass. My recommendation is to rest for no less than two minutes, but no more than three minutes, after each set.
# Eat Six Meals A Day
I know it is a pain in the neck to eat so aften, but gaining mass on four meals a day is simply not going to work for most people; only the genetically blessed mass monsters can gain substantive size on a four a day meal plan. Schedule each of your six bodybuilding friendly meals every two to three hours. This installment plan allows you to increase the absorption and assimilation of your precious nutrients.
# Don't Snub Sugar
Fast digesting carbs - a.k.a. simple sugars - get a bum rap. Including simple sugars in the posttraining meal helps to suppress the production of cortisol - a muscle wasting hormone - and promote the release of insulin. Shoot for 80-130g of carbs immediately after training, with at least half coming from fast burning carbs such as fruit juice, bagels, fat free ice cream or white flour based bread products.
# Use An Anabolic Cocktail
My cocktail of choice is glutamine with a creatine chaser. Two grams of glutamine in the meal immediately following your training can increase growth hormone levels; 10 grams of creatine can drag water into the muscles to turn on protein synthesis.
# Experiment With Low Reps and Heavy Weight
Include low reps - two or three per set - and heavy weights in your program, especially with compound exercises like squats, bench presses and deadlifts. These heavy multijoint movements are a prerequisite for building a maximum amount of muscle.
# Design An Insulin Boosting Stack
Let's get creative and devise a three supplement stack of goodies that will release insulin when ingested with your high carb posttraining meal: 400 milligrams of alpha lipoic acid to promote the uptake of carbs by muscles - even without the presence of insulin; 200 micrograms of chromium to increase the muscles' sensitivity to insulin; and six grams of branched chain amino acids to provide a shot of leucine, an amino that helps to trigger the release of insulin.
# Limit Workout Volume
Volume in a workout context can be defined as the number of sets you perform per bodypart. Doing too many sets promotes catabolic hormones and adversely impacts recovery and recuperation. The ideal volume for building mass is six to eight sets comprising two exercises for smaller bodyparts, and 10-12 sets comprising three exercises for larger bodyparts.
Thursday, 21 January 2010
Building Massive Arms
Let's face it, most guys who start lifting want two things - a big bench and big arms. So in this issue we're going to talk about bi's and tri's and I'll share a very effective routine for adding inches to your arms in a very short amount of time.
Everyone wants big arms and it seems as if no one is satisfied with their current arm size. This seems rather strange, since most people constantly blast their arms. There are a few reasons that people don't make the progress they want when it comes to packing on inches to their arms.
First, they don't work the big muscles of the body hard enough. Your arms just aren't going to grow if your big muscles, like your back and legs, aren't growing. You need to work your legs and back hard and concentrate on upping your poundages for these body parts, if you want your arms to grow. Your arms will only get so big without the rest of your larger muscles getting big as well.
Secondly, a lot of people focus on working their biceps, when in fact the triceps make up almost 70% of the size of your upper arm. If you want to build big arms, focus on your triceps not your biceps.
And third, most people overtrain their arms. They do as many or more sets for their arms, and do those sets harder, than they do for their back, chest or legs. And on top of that, most exercises for the back and chest also work the bi's and tri's very hard. You have to cut back on the work you do for you arms and up the intensity. Quality, not quantity.
Here's a kick ass routine guaranteed to add muscle to your arms. It's extremely short. Don't let that fool you. If you perform it with the right level of intensity and your nutrition program is solid, your arms will grow.
Biceps
One repetition chin up
Biceps Curl (dumbbells or barbell)
Perform these two exercises back to back as a superset with no rest between sets.
Triceps
One repitition dip
Tricep extension (one dumbbell in both hands)
Perform these two exercises back to back as a superset with no rest between sets.
Seems easy, doesn't it? Here's the key. For both the one repetition chin up and the one repetition dip, you take thirty to sixty seconds to raise yoursel up (the positive part of the rep) and thirty seconds to lower yourself (the negative part of the rep).
When you can take 60 seconds up and 60 seconds down, add weight.
Do 6 - 8 regular reps on the curls and extensions and train to failure.
Do this routine three times per week, for no longer than 2 weeks at a time. If you are currently using a routine that includes a lot of sets for your arms, you may want to drop direct arm training for a week before trying this routine, otherwise you'll quickly overtrain.
Keep your back and chest training to a minimun while performing this routine.
Gregg Gillies is the founder of http://www.buildleanmuscle.com and the author of Get Fit Fast. He articles have appeared in Ironman Magazine and he is a regular contributor to Body Talk magazine. Check out his site on building muscle and losing fat
Article Source: http://EzineArticles.com/?expert=Gregg_Gillies
Everyone wants big arms and it seems as if no one is satisfied with their current arm size. This seems rather strange, since most people constantly blast their arms. There are a few reasons that people don't make the progress they want when it comes to packing on inches to their arms.
First, they don't work the big muscles of the body hard enough. Your arms just aren't going to grow if your big muscles, like your back and legs, aren't growing. You need to work your legs and back hard and concentrate on upping your poundages for these body parts, if you want your arms to grow. Your arms will only get so big without the rest of your larger muscles getting big as well.
Secondly, a lot of people focus on working their biceps, when in fact the triceps make up almost 70% of the size of your upper arm. If you want to build big arms, focus on your triceps not your biceps.
And third, most people overtrain their arms. They do as many or more sets for their arms, and do those sets harder, than they do for their back, chest or legs. And on top of that, most exercises for the back and chest also work the bi's and tri's very hard. You have to cut back on the work you do for you arms and up the intensity. Quality, not quantity.
Here's a kick ass routine guaranteed to add muscle to your arms. It's extremely short. Don't let that fool you. If you perform it with the right level of intensity and your nutrition program is solid, your arms will grow.
Biceps
One repetition chin up
Biceps Curl (dumbbells or barbell)
Perform these two exercises back to back as a superset with no rest between sets.
Triceps
One repitition dip
Tricep extension (one dumbbell in both hands)
Perform these two exercises back to back as a superset with no rest between sets.
Seems easy, doesn't it? Here's the key. For both the one repetition chin up and the one repetition dip, you take thirty to sixty seconds to raise yoursel up (the positive part of the rep) and thirty seconds to lower yourself (the negative part of the rep).
When you can take 60 seconds up and 60 seconds down, add weight.
Do 6 - 8 regular reps on the curls and extensions and train to failure.
Do this routine three times per week, for no longer than 2 weeks at a time. If you are currently using a routine that includes a lot of sets for your arms, you may want to drop direct arm training for a week before trying this routine, otherwise you'll quickly overtrain.
Keep your back and chest training to a minimun while performing this routine.
Gregg Gillies is the founder of http://www.buildleanmuscle.com and the author of Get Fit Fast. He articles have appeared in Ironman Magazine and he is a regular contributor to Body Talk magazine. Check out his site on building muscle and losing fat
Article Source: http://EzineArticles.com/?expert=Gregg_Gillies
How To Build Shoulder Mass
The first place to get hurt and the last place to get big on most guys is the shoulder area. Too much pressing and too little preventative training often lead to long-term, painful shoulder injuries. And you can't train much of your upper body if your shoulder hurts. But with the UGN back-to-front approach to building big shoulders, you can put size and definition on your delts while minimizing the pain common to most shoulder workouts.
The goals of this shoulder training program are to reduce injury risk, build cannonball delts, and balance your deltoids for size and definition (also known as achieving muscle symmetry – the bodybuilder’s ultimate goal). Now to achieve the goal of big, healthy shoulders, you need to follow a couple of rules. Start each session by training the muscles at the back of the shoulder and then progress to training the muscles of the middle deltoid, and then finish the workout by training the front of the shoulder. You will also use these exercises as a warm-up to prepare the smaller muscles of the shoulder joint for the heavy overhead pressing.
Limit the amount of overhead pressing to one main exercise per shoulder workout. And only do overhead pressing if you have healthy shoulders to begin with. In order to do this, you have to be creative and smart with your choices of lateral raise exercises to stimulate the muscles to grow.
Take into consideration all of the other shoulder-stressing exercises you are doing in your training week and adjust the amount of overhead pressing you do in your shoulder workout. For example, if you are doing barbell and incline bench press, then you should limit your overhead pressing on shoulder day. On the other hand, with this program, since you are going to be doing some overhead pressing, we recommend that you eliminate all barbell bench pressing for the 4 week program. Use only dumbbells for your chest workout.
Use a cable pulley system as much as possible to get maximum tension on the deltoids while working through a full range-of-motion (ROM) in all lateral raise exercises.
Use a tempo for each repetition. If your program is not manipulating exercise tempo, then your bodybuilding workout is not as good as it can be. You don’t use the same sets and reps do you (do YOU?), so why would you use the same speed for each repetition every workout. You always want to control the weight (although there are some exceptions to this rule for the advanced trainee – but that’s another article). So the eccentric is no faster than a 2 second lowering, for safety and growth.
Perform this shoulder workout as the last workout of the week and give yourself two full days of recovery before attempting another upper body workout. So if you train chest-pressing movements on Monday (and who doesn’t?), then you should do this shoulder workout on Friday and then rest over the weekend.
Only use this workout if your goal is to prioritize shoulder growth in your training cycle.
UGN shoulder workout
Exercise descriptions: See the bottom of the article.
Warm-up: For a specific warm-up, perform 1 set of 8 reps for each exercise in each superset with 75% of the weight you will use in your first “real set”.
Each pair of exercises constitutes a “Superset”. In each Superset, do one set of the first exercise (A1) followed immediately by the next exercise (A2). Rest 1 minute and repeat. Use the correct weight for each exercise that allows you to get all repetitions completed with perfect form and the recommended tempo. The strict tempo will require you to decrease the weights by at least 10% on most exercises compared to your regular sessions.
Perform all exercises according to the tempo prescribed.
The Workout:
A1) Rear Deltoid Cable Lateral Raise (3x12) 3-0-1
A2) Incline DB “Y” Reverse Fly (3x10) 2-1-1
B1) Eccentric Cable Lateral Raise (3x6) 5-0-0
B2) DB External Rotation (3x12) 3-0-1
C1) ¾ DB Shoulder Press (3x8) 2-0-1
C2) Shrugs (3x8) 2-0-1
Exercise Descriptions
Rear-Deltoid Lateral Raise
If possible, use a cable pulley system for this exercise. It can be done 1 arm at a time with a cable pulley system. Contract your glutes, brace your abs and keep your spine in a neutral position. Stand with your knees bent slightly and your upper body bent parallel to floor. Perform a lateral raise, lifting the dumbbells up and out to the side.
Incline DB “Y” Reverse Fly
Set an adjustable bench to a 60-degree incline position. Grab a pair of light dumbbells (even lighter than what you would use for the rear-delt raise) and lie face down on the incline bench. With your chest and forehead supported by the bench, raise the DB’s up and out to your sides in a Y pattern. From overhead, it will look like your upper body is forming the letter Y. As you raise the weights, your shoulder blades should come together. This exercise works less-often used muscle groups including the middle portion of your traps, your rhomboids (between your shoulder blades), and your rear-deltoids. Eccentric Cable Lateral Raise
Stand beside a cable column with handle attached to the pulley at the low position. Use both hands to lift the handle up to shoulder height. Using only the outside hand, slowly lower the weight until your arm is at your side. Use a weight that you can control for 5 seconds eccentrically (on the way down). Pause briefly and use both hands to raise the handle back to the start position. Repeat for the desired number of reps and then switch sides. DB External Rotation
Sit on a flat bench holding a light dumbbell (start with 5lbs). Bend your right knee and place your right foot on the end of the bench. Rest your right elbow on the top of your right knee and hold the DB in the bottom position. Slowly, using the small muscles of your rotator cuff, externally rotate the DB up and back until it is in the finish position (your forearm is perpendicular to your body at the top of the movement). ¾ DB Shoulder Press
Adjust the incline of the bench so that the backrest is upright. Sit with your back fully supported and hold the dumbbells at shoulder height with the palms facing forward. Use a weight that is 20% less than your normal seated overhead DB press. Press the dumbbells overhead while keeping your back flat. However, only press the DB’s three-quarters of the way up so that tension remains on the deltoids at all times. Don’t lockout the weights. This dramatically increases the tension on the delts throughout the entire exercise – and therefore increases the results of the exercise. Slowly return the dumbbells to the start position. Shrugs
Stand with your feet slightly greater than shoulder-width apart and arms at your sides. Hold the dumbbells or barbell at thigh level and shrug the shoulders straight up. Don’t roll your shoulders, just shrug them straight up and down.
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked home gym fat loss workouts have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Lose fat with the Turbulence Training workouts each month for more results in less time. Craig is using the Muscle Gaining Secrets Workouts from Jay Ferruggia to gain 25 pounds of muscle without supplements.
Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne
The goals of this shoulder training program are to reduce injury risk, build cannonball delts, and balance your deltoids for size and definition (also known as achieving muscle symmetry – the bodybuilder’s ultimate goal). Now to achieve the goal of big, healthy shoulders, you need to follow a couple of rules. Start each session by training the muscles at the back of the shoulder and then progress to training the muscles of the middle deltoid, and then finish the workout by training the front of the shoulder. You will also use these exercises as a warm-up to prepare the smaller muscles of the shoulder joint for the heavy overhead pressing.
Limit the amount of overhead pressing to one main exercise per shoulder workout. And only do overhead pressing if you have healthy shoulders to begin with. In order to do this, you have to be creative and smart with your choices of lateral raise exercises to stimulate the muscles to grow.
Take into consideration all of the other shoulder-stressing exercises you are doing in your training week and adjust the amount of overhead pressing you do in your shoulder workout. For example, if you are doing barbell and incline bench press, then you should limit your overhead pressing on shoulder day. On the other hand, with this program, since you are going to be doing some overhead pressing, we recommend that you eliminate all barbell bench pressing for the 4 week program. Use only dumbbells for your chest workout.
Use a cable pulley system as much as possible to get maximum tension on the deltoids while working through a full range-of-motion (ROM) in all lateral raise exercises.
Use a tempo for each repetition. If your program is not manipulating exercise tempo, then your bodybuilding workout is not as good as it can be. You don’t use the same sets and reps do you (do YOU?), so why would you use the same speed for each repetition every workout. You always want to control the weight (although there are some exceptions to this rule for the advanced trainee – but that’s another article). So the eccentric is no faster than a 2 second lowering, for safety and growth.
Perform this shoulder workout as the last workout of the week and give yourself two full days of recovery before attempting another upper body workout. So if you train chest-pressing movements on Monday (and who doesn’t?), then you should do this shoulder workout on Friday and then rest over the weekend.
Only use this workout if your goal is to prioritize shoulder growth in your training cycle.
UGN shoulder workout
Exercise descriptions: See the bottom of the article.
Warm-up: For a specific warm-up, perform 1 set of 8 reps for each exercise in each superset with 75% of the weight you will use in your first “real set”.
Each pair of exercises constitutes a “Superset”. In each Superset, do one set of the first exercise (A1) followed immediately by the next exercise (A2). Rest 1 minute and repeat. Use the correct weight for each exercise that allows you to get all repetitions completed with perfect form and the recommended tempo. The strict tempo will require you to decrease the weights by at least 10% on most exercises compared to your regular sessions.
Perform all exercises according to the tempo prescribed.
The Workout:
A1) Rear Deltoid Cable Lateral Raise (3x12) 3-0-1
A2) Incline DB “Y” Reverse Fly (3x10) 2-1-1
B1) Eccentric Cable Lateral Raise (3x6) 5-0-0
B2) DB External Rotation (3x12) 3-0-1
C1) ¾ DB Shoulder Press (3x8) 2-0-1
C2) Shrugs (3x8) 2-0-1
Exercise Descriptions
Rear-Deltoid Lateral Raise
If possible, use a cable pulley system for this exercise. It can be done 1 arm at a time with a cable pulley system. Contract your glutes, brace your abs and keep your spine in a neutral position. Stand with your knees bent slightly and your upper body bent parallel to floor. Perform a lateral raise, lifting the dumbbells up and out to the side.
Incline DB “Y” Reverse Fly
Set an adjustable bench to a 60-degree incline position. Grab a pair of light dumbbells (even lighter than what you would use for the rear-delt raise) and lie face down on the incline bench. With your chest and forehead supported by the bench, raise the DB’s up and out to your sides in a Y pattern. From overhead, it will look like your upper body is forming the letter Y. As you raise the weights, your shoulder blades should come together. This exercise works less-often used muscle groups including the middle portion of your traps, your rhomboids (between your shoulder blades), and your rear-deltoids. Eccentric Cable Lateral Raise
Stand beside a cable column with handle attached to the pulley at the low position. Use both hands to lift the handle up to shoulder height. Using only the outside hand, slowly lower the weight until your arm is at your side. Use a weight that you can control for 5 seconds eccentrically (on the way down). Pause briefly and use both hands to raise the handle back to the start position. Repeat for the desired number of reps and then switch sides. DB External Rotation
Sit on a flat bench holding a light dumbbell (start with 5lbs). Bend your right knee and place your right foot on the end of the bench. Rest your right elbow on the top of your right knee and hold the DB in the bottom position. Slowly, using the small muscles of your rotator cuff, externally rotate the DB up and back until it is in the finish position (your forearm is perpendicular to your body at the top of the movement). ¾ DB Shoulder Press
Adjust the incline of the bench so that the backrest is upright. Sit with your back fully supported and hold the dumbbells at shoulder height with the palms facing forward. Use a weight that is 20% less than your normal seated overhead DB press. Press the dumbbells overhead while keeping your back flat. However, only press the DB’s three-quarters of the way up so that tension remains on the deltoids at all times. Don’t lockout the weights. This dramatically increases the tension on the delts throughout the entire exercise – and therefore increases the results of the exercise. Slowly return the dumbbells to the start position. Shrugs
Stand with your feet slightly greater than shoulder-width apart and arms at your sides. Hold the dumbbells or barbell at thigh level and shrug the shoulders straight up. Don’t roll your shoulders, just shrug them straight up and down.
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked home gym fat loss workouts have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Lose fat with the Turbulence Training workouts each month for more results in less time. Craig is using the Muscle Gaining Secrets Workouts from Jay Ferruggia to gain 25 pounds of muscle without supplements.
Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne
Tips to Get Massive Gains Fast
When it comes to building muscle mass you should never be in it for the short term because you won't achieve the results your looking for overnight. Although there is a lot of hard training involved in building muscle mass the reward of building a better body is undeniable. Muscle mass will easily separate your physique from that of an average person.
Don't settle for steroids because they contain many side effects, instead you should focus your attention on a disciplined workout routine to help you build muscle mass. Here are some tips that can help you develop your building muscle mass workouts.
Compound Exercises: These compound exercises will help every muscle group inside your body get bigger. They increase the size of the muscle fibers in your body which will help you gain total body mass.
Try Different Exercises: You should experiment with different exercises until you find the ones that will help you gain muscle mass effectively. Also, you should always switch up the exercises your performing because your body will reach a saturation point with each exercise. So it is critical you stop and find a new exercise at this point.
Forget Machines, Free Weights Are Better: When your trying to build impressive muscle mass you must focus more on free weights than machines. Free weights like dumbbells are great when your trying to build muscle mass. Free weights will require more movement thus working more muscles which will produce greater results.
Plan Your Workout Routine: Determine for yourself which of your muscle groups need more working out. You should focus more on the muscles that need more development because working on these muscles will allow you to gain muscle mass faster.
Eat More Protein: Protein should be the main component of your diet. When it comes to improving your muscle growth you should consume lean red meat because it has the correct amount of nutrients necessary.
Perform The Right Amount Of Sets: For each muscle group you should try to perform between 12 and 16 sets. Also, each set should be performed until exhaustion in order to achieve maximum gains.
Eat Fish: Eating fish is important to gaining muscle because it has a rich source of omega fatty acids which makes it easier for amino acids to enter into your muscle.
Rest: After you workout your muscles need enough time to recover and grow. Don't keep training your muscles because they grow while your resting not while your training.
Learn the PROVEN secrets to build lean, hard muscle in the fastest amount of time possible. Following This Program will allow you to get ripped, buff, toned, and bigger in 30 days or less.---> Click Here
Bodybuilding Routine
Article Source: http://EzineArticles.com/?expert=David_Dowdell
Don't settle for steroids because they contain many side effects, instead you should focus your attention on a disciplined workout routine to help you build muscle mass. Here are some tips that can help you develop your building muscle mass workouts.
Compound Exercises: These compound exercises will help every muscle group inside your body get bigger. They increase the size of the muscle fibers in your body which will help you gain total body mass.
Try Different Exercises: You should experiment with different exercises until you find the ones that will help you gain muscle mass effectively. Also, you should always switch up the exercises your performing because your body will reach a saturation point with each exercise. So it is critical you stop and find a new exercise at this point.
Forget Machines, Free Weights Are Better: When your trying to build impressive muscle mass you must focus more on free weights than machines. Free weights like dumbbells are great when your trying to build muscle mass. Free weights will require more movement thus working more muscles which will produce greater results.
Plan Your Workout Routine: Determine for yourself which of your muscle groups need more working out. You should focus more on the muscles that need more development because working on these muscles will allow you to gain muscle mass faster.
Eat More Protein: Protein should be the main component of your diet. When it comes to improving your muscle growth you should consume lean red meat because it has the correct amount of nutrients necessary.
Perform The Right Amount Of Sets: For each muscle group you should try to perform between 12 and 16 sets. Also, each set should be performed until exhaustion in order to achieve maximum gains.
Eat Fish: Eating fish is important to gaining muscle because it has a rich source of omega fatty acids which makes it easier for amino acids to enter into your muscle.
Rest: After you workout your muscles need enough time to recover and grow. Don't keep training your muscles because they grow while your resting not while your training.
Learn the PROVEN secrets to build lean, hard muscle in the fastest amount of time possible. Following This Program will allow you to get ripped, buff, toned, and bigger in 30 days or less.---> Click Here
Bodybuilding Routine
Article Source: http://EzineArticles.com/?expert=David_Dowdell
A Powerful Way of Building Muscle Mass
Have you ever really learned what it takes to make big gains and increase muscle mass? You're training hard, working out 6 times a week and buying every supplement you hear about in the hopes of getting big. I wish it were that easy. To get the results you are looking for it will take a comprehensive plan of action and the right exercise program. To speed up your progress include the following three tips to help you to start building muscle mass.
Compound Exercises To Build Muscle Mass
Compound exercises are not optional when it comes to gaining muscle mass. There is no way around it compound exercises must be included in your workout routine. Forget what everybody has told you, compound exercises are the absolute best thing you can do to pack on the muscle. Dead lifts, squats and bench press have to be workout routine. You will make better gains in overall muscle mass by doing these compound exercises as opposed to isolation exercises. The reason for this is easy to understand, you are using more muscle groups to lift the weight and in turn will build more overall muscle fiber.
The Squat and Dead Lift
Squatting and Dead Lifts are the two big explosive exercises that are responsible for adding strength and building muscle mass. Consider these two primal exercises the kings of the jungle! Unless you include these exercises you can forget about getting big and ripped. Squats and Dead Lifts will workout about 75% of your entire body, which includes your back, chest, legs, calves, arms and most of your core abdominal muscles.
By doing squats and dead lifts you force your body to release greater amounts of growth hormone, which ultimately will result in larger muscles through out your whole body. The by product of this means more muscle mass because of the increase of weight you can use in your other lifts! If you are a hard gainer then squatting and dead lifts are especially critical because of the hormonal spikes, and the amount of muscles used in the lift which will affect your whole body.
Rest Less In between Sets: Your Gateway To Building Muscle Mass
The more you rest in between sets the more you lose the anabolic effect of the exercise you are doing. You will know you had enough rest when the lactic acid build up has started to reside and you are again able to perform your next lift without problems.
Can you think of a time in the past where you saw someone timing their rest periods in between sets? Stopwatches are not just for endurance athletes but should be used by every person who is serious about building big muscles.
Typically, the closer you lift to your one rep maximum the more the rest period and the higher the number of reps you complete, the shorter the rest period. This is overlooked or not known by many weight lifters and is critical in determining whether or not you create the optimum anabolic response in your body.
We are all aware that just going to the gym and doing some basic training isn't going to build muscle mass. Maybe you include some protein shakes, get a shirt that is too small and "Viola" your massive. It doesn't work that way.
Apply these three easy to use procedures and I guarantee that you will start gaining muscle mass, period!
I hope you liked this article on how to start building muscle mass, I also did a review of 5 high quality products you might want to take a look at here: Building Muscle Mass And for more great tips on building muscle mass you will also want to visit Rocko's site, you can see it here: Rocko's Muscle Building Secrets
Article Source: http://EzineArticles.com/?expert=Kevin_Forrester
Compound Exercises To Build Muscle Mass
Compound exercises are not optional when it comes to gaining muscle mass. There is no way around it compound exercises must be included in your workout routine. Forget what everybody has told you, compound exercises are the absolute best thing you can do to pack on the muscle. Dead lifts, squats and bench press have to be workout routine. You will make better gains in overall muscle mass by doing these compound exercises as opposed to isolation exercises. The reason for this is easy to understand, you are using more muscle groups to lift the weight and in turn will build more overall muscle fiber.
The Squat and Dead Lift
Squatting and Dead Lifts are the two big explosive exercises that are responsible for adding strength and building muscle mass. Consider these two primal exercises the kings of the jungle! Unless you include these exercises you can forget about getting big and ripped. Squats and Dead Lifts will workout about 75% of your entire body, which includes your back, chest, legs, calves, arms and most of your core abdominal muscles.
By doing squats and dead lifts you force your body to release greater amounts of growth hormone, which ultimately will result in larger muscles through out your whole body. The by product of this means more muscle mass because of the increase of weight you can use in your other lifts! If you are a hard gainer then squatting and dead lifts are especially critical because of the hormonal spikes, and the amount of muscles used in the lift which will affect your whole body.
Rest Less In between Sets: Your Gateway To Building Muscle Mass
The more you rest in between sets the more you lose the anabolic effect of the exercise you are doing. You will know you had enough rest when the lactic acid build up has started to reside and you are again able to perform your next lift without problems.
Can you think of a time in the past where you saw someone timing their rest periods in between sets? Stopwatches are not just for endurance athletes but should be used by every person who is serious about building big muscles.
Typically, the closer you lift to your one rep maximum the more the rest period and the higher the number of reps you complete, the shorter the rest period. This is overlooked or not known by many weight lifters and is critical in determining whether or not you create the optimum anabolic response in your body.
We are all aware that just going to the gym and doing some basic training isn't going to build muscle mass. Maybe you include some protein shakes, get a shirt that is too small and "Viola" your massive. It doesn't work that way.
Apply these three easy to use procedures and I guarantee that you will start gaining muscle mass, period!
I hope you liked this article on how to start building muscle mass, I also did a review of 5 high quality products you might want to take a look at here: Building Muscle Mass And for more great tips on building muscle mass you will also want to visit Rocko's site, you can see it here: Rocko's Muscle Building Secrets
Article Source: http://EzineArticles.com/?expert=Kevin_Forrester
Wednesday, 20 January 2010
Muscle Mass Tips - How to Build Big Legs
Do you find find yourself avoiding leg training because you hate heavy movements like squats? Do you train your legs yet substitute exercises such as leg extensions for squats because you don't like to "go heavy"?
Or perhaps you do squats,yet you can't seem to get the intensity or weight behind it that you really need to build big legs.
In this article I will explain the reasons why legs should be trained "Hard And Heavy". After all;in no other body part is a lack of intense, heavy training more noticeable than in the legs.
So often there are lifters who train for huge arms and a giant chest; yet they forget about training the lower body or they train with much less intensity and/or weight than they need.
The end result is that they cheat themselves from gaining the maximum possible mass and strength gains out of their training program! Besides,who wants a huge upper-body AND scrawny chicken legs? Yet nearly every one of us has seen it, and it looks pretty stupid, huh?
What many do not realize is that when performed properly, squats have a dramatic effect on upper body mass/strength as well as the legs! By placing huge amounts of stress on the body (in this case caused by heavy lifting movement's such as squats or deadlift's),it must make certain "changes" in order to adapt and survive.
In other words the stress of doing intense, heavy movement's such as deadlift's or squats creates an anabolic "priming" action in the body; causing increased production of hormones such as testosterone and growth hormone resulting in much greater overall "total-body" muscle mass and strength increases.
The spill-over effect from intense leg training will help increase strength in upper body exercises as well including presses and rows. Leg training is of the utmost importance and they should be worked HARD and HEAVY.
An example of a beginners or intermediates leg routine could be: Warm-up; then 1)Barbell Squats-2 sets of 5-8 repetitions with heavy weight 2)Leg Extensions-1 set of 5-8 repetitions 3)Stiff Legged Deadlifts-1 set of 5-8 repetitions 4)Standing Barbell Calf Raises-2 sets of 10-12 repetitions 5)Seated Calf Raises-1 set of 5-8 repetitions
This is (of course) just one of several possible variations, but you should be able to get the idea.
Also you want to pay special attention to your rest and meal planning;if you are training really hard and heavy you will want ensure youare eating plenty of quality food's and getting lot's of rest.
Remember; train the legs HARD and HEAVY and ONLY once per week; follow a proper training and nutritional program, you should soon notice HUGE results in your quest for BIG LEGS!
*SPECIAL NOTE:
*If you have back problems/injuries or ANY health problems ALWAYS; I REPEAT ALWAY'S, CHECK WITH A DOCTOR FIRST before beginning ANY workout program.I cannot stress this enough because you WILL hurt yourself worse if you do not*
My name is Vernon Corley and I have spent years learning how to build lean muscle mass. I created the free lens How To Build Muscle Mass to share my experiences with others in order to help them more easily understand the simple,basic principles of building quality muscle. Please stop by my site to ask question's,check out updated article's,or even leave a post to share your experience with other's!
How To Build Muscle Mass
For Free E-Course Click Here
Article Source: http://EzineArticles.com/?expert=Vernon_Corley
Or perhaps you do squats,yet you can't seem to get the intensity or weight behind it that you really need to build big legs.
In this article I will explain the reasons why legs should be trained "Hard And Heavy". After all;in no other body part is a lack of intense, heavy training more noticeable than in the legs.
So often there are lifters who train for huge arms and a giant chest; yet they forget about training the lower body or they train with much less intensity and/or weight than they need.
The end result is that they cheat themselves from gaining the maximum possible mass and strength gains out of their training program! Besides,who wants a huge upper-body AND scrawny chicken legs? Yet nearly every one of us has seen it, and it looks pretty stupid, huh?
What many do not realize is that when performed properly, squats have a dramatic effect on upper body mass/strength as well as the legs! By placing huge amounts of stress on the body (in this case caused by heavy lifting movement's such as squats or deadlift's),it must make certain "changes" in order to adapt and survive.
In other words the stress of doing intense, heavy movement's such as deadlift's or squats creates an anabolic "priming" action in the body; causing increased production of hormones such as testosterone and growth hormone resulting in much greater overall "total-body" muscle mass and strength increases.
The spill-over effect from intense leg training will help increase strength in upper body exercises as well including presses and rows. Leg training is of the utmost importance and they should be worked HARD and HEAVY.
An example of a beginners or intermediates leg routine could be: Warm-up; then 1)Barbell Squats-2 sets of 5-8 repetitions with heavy weight 2)Leg Extensions-1 set of 5-8 repetitions 3)Stiff Legged Deadlifts-1 set of 5-8 repetitions 4)Standing Barbell Calf Raises-2 sets of 10-12 repetitions 5)Seated Calf Raises-1 set of 5-8 repetitions
This is (of course) just one of several possible variations, but you should be able to get the idea.
Also you want to pay special attention to your rest and meal planning;if you are training really hard and heavy you will want ensure youare eating plenty of quality food's and getting lot's of rest.
Remember; train the legs HARD and HEAVY and ONLY once per week; follow a proper training and nutritional program, you should soon notice HUGE results in your quest for BIG LEGS!
*SPECIAL NOTE:
*If you have back problems/injuries or ANY health problems ALWAYS; I REPEAT ALWAY'S, CHECK WITH A DOCTOR FIRST before beginning ANY workout program.I cannot stress this enough because you WILL hurt yourself worse if you do not*
My name is Vernon Corley and I have spent years learning how to build lean muscle mass. I created the free lens How To Build Muscle Mass to share my experiences with others in order to help them more easily understand the simple,basic principles of building quality muscle. Please stop by my site to ask question's,check out updated article's,or even leave a post to share your experience with other's!
How To Build Muscle Mass
For Free E-Course Click Here
Article Source: http://EzineArticles.com/?expert=Vernon_Corley
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