Always try to “trick” your muscles into growth. You never want to do the same exercises, reps and sets for each and every workout. You always want to shock your muscles into growing and adapting to new stimuli, so make sure to always switch up your training routines, number of sets and reps for each training session. Also, make sure to train at a high level if intensity and really push each set to positive failure (barely getting the last rep up).
You should always focus on increasing the weight lifted. If your muscles get used to lifting a specific amount of weight, then they will never want to get stronger or grow. Always try to trick your muscles with different reps/sets and keep your intensity levels up high enough so they always are forced to make changes and grow!
To gain muscle mass use a rep range of 8-12, starting out. Then, once your comfortable switch it up to lower reps like 6-8 range. There is also an “total volume” intensity aspect which takes the overall volume of weight lifted into muscle mass gains. Such as:
10 reps with 225 lbs = 2,250 total training volume
vs.
6 reps with 275 = 1,650 total training volume
The key is to always train to positive failure on every set (after warmup). This way, you will always be taxing your muscles and applying highest level of intensity possible.
Another great way to really shock your muscles is to train with different routines. We have included a huge database of workout routines for you to choose from. Whether you’re a beginner, intermediate or advanced individual, we have the workout routines that’s just right for you! Choose from hundreds of different routines here:
http://www.shapefit.com/workout-routines.html
Kris Bierek is a fitness specialist for the health and fitness site http://www.ShapeFit.com where you can find FREE fitness tools like fitness newsletters, dieting tips, weight loss help, exercise questions and a free fitness analysis to help you get into the best shape of your life!
January 5th, 2009 by admin
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Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders’ training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we’ll take a close look at the biceps curl using a barbell.
MUSCLES TARGETED: brachialis, biceps brachii, brachioradialis
PREPARATION
Grasp the bar with a closed, supinated grip.
The grip should be shoulder width.
STARTING POSITION
Stand erect with the feet shoulder width apart, knees slightly flexed.
Fully extend the elbows and rest the bar on the thighs.
Position the upper arms against the sides of the torso.
UPWARD MOVEMENT
Flex the elbows until the bar is a few inches from the front deltoids.
Keep the torso erect and the arms stationary.
Keep all movement smooth.
DOWNWARD MOVEMENT
Allow the elbows to slowly extend to the starting position.
Keep the torso and knees in the same position.
Repeat or finish set.
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.
January 4th, 2009 by admin
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Chemically clen is not a steroid hormone but a beta-2-agonist. This means it is in the same family as ephedrine and produces similar but more pronounced effects. Although banned in Canada and the United States, it is used in many European countries as a bronchodilator in Asthma medications.
Clen owes much of its popularity to the animal food industry. Farmers discovered that clen was a potent way to pack lean muscle tissue on their livestock. As with steroids, once word started circulating around that clen had such effects, bodybuilders started placing orders with their local dealers.
Anabolic properties!
Bodybuilders compare clenbuterol to such steroids as Winstrol and Oxandrolone, The drug is mildly anabolic with great fat burning properties. Clen also has strong anti-catabolic effects. This means it reduces the rate at which protein is removed from muscle tissue and used as a fuel source. As bodybuilders have discovered a compound that is anti-catabolic will promote muscle growth nearly as effectively as an anabolic agent. It’s for this reason that numerous athletes use Clenbuterol after their steroid cycles in order to prolong their strength and muscle gains.
Fat burning too!
While clen is popular for muscle building, it’s the fat burning effects that really cemented its popularity as a precontest drug. Like ephedrine, Clen is a thermogenic drug that burns body fat by slightly elevating the body’s temperature. This makes existing fat stores more susceptible to fat burning during aerobic exercise. It should be added that increasing body temperature is believed to magnify the effects of steroids, since the rate of protein processing is increased.
How much?
Male bodybuilders usually take 5-7 tablets per day. As the most popular forms of clen come in 20mcg tablets, this works out to 100-140 mcg per day. Females usually take 80-100 mcg/day. As with steroids and other performance enhancing drugs, clenbuterol is usually taken in cycles of 8-10 weeks - primarily during the precontest season.
Side effects?
Since Clen is not a hormone like testosterone or steroids, it has no androgenic side effects typical of these compounds (one of the reasons why the drug is so popular with female bodybuilders and fitness competitors). But rest assured clen does carry with it a whole host of side effects. As a beta-2 agonist the drug produces most of its effects on the sympathetic nervous system. These include: insomnia, heart palpitations, hand tremor (involuntary trembling of fingers), moderate to severe headache, increased perspiration, muscle spasms, elevated blood pressure, and even nausea. While most of these side effects are temporary in nature and usually cease after 8-10 days of use, they could lead to more severe problems.
A safe alternative!
Given that clenbuterol is potentially dangerous and banned by most sports’ federations, bodybuilders would be wise to look for legal alternatives. Thanks to rapid advances in supplement research over the past decade, bodybuilders now have at their fingertips powerful steroid analogs that will promote rapid gains in lean muscle tissue while at the same time strip body fat from the body. These legal steroid analogs are both safe and legal and made with pharmaceutical grade ingredients. So play it safe, play it legal, and check them out!
© Bob Howard, 26,03,2006
Bob Howard expert on bodybuilding and steroids. Are you looking for more of his clenbuterol
articles? http://www.steroids-help.com/clebuterol.html
December 29th, 2008 by admin
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Most bodybuilders would agree that supplementing with whey protein is an important element in achieving serious muscle gains. This article will examine the facts relating to whey protein as a supplement and help you decide whether you need to follow this particular strategy.
Whey protein is produced during the process that sees milk turned into cheese. It is also found naturally in dairy products, eggs, soy and vegetable proteins but none of these compares in quality to whey protein powder. It also scores highly in providing the branched chain amino acids (BCAA’s) that are important in the building and retention of muscle.
Whey protein is highly favored by bodybuilders because it provides the necessary building blocks to produce the amino acids that the body uses to build lean muscle tissue. Many studies have shown that whey protein contains the perfect combination of amino acids, in just the right concentration for optimal performance in the body. It is also thought that whey protein has a role as an anti-oxidant and immune system builder.
It is best taken in powder form mixed in juice or milk, spread throughout the day to maintain a positive nitrogen balance. Serious bodybuilders often consume up to 150 grams each day but as a rule of thumb, daily protein intake for active trainers can be calculated by taking your weight in pounds and multiplying by 1 or 1.5. But remember, you need to work out how much protein is taken from food and other sources, and then spread the remaining whey protein balance over the day.
Whey protein is a relatively safe supplement but no more than 30 grams of protein should be taken at one sitting as excessive single doses could overload the liver. The safety of whey protein has been well documented in many scientific studies and there is clear proof that taken consistently, coupled with regular exercise, it will result in meaningful muscle gain.
You can find out more about the muscle building benefits provided by whey protein at the web site listed below.
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Protein Supplements to learn more about the issues covered in this article.
December 18th, 2008 by admin
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Crazy, ripped, hard abs. That’s the key to showing an awesome body. If you think that all training is about is making sure your chest is big enough to make your shirt hang out past your stomach then you’re missing the boat. Chiseled abs is awesome abs.
How do you get ripped abs?
It’s about diet, cardio and hard ab routines. I’ll give you the low down on how to burn in some washboard abs with this killer ab routine and save the diet ramble for another time.
First of all if your not training abs, start. That would be beginner ab routine phase one! Three sets of crunches for 20 reps a set. If that’s not a problem then superset each set of crunches with a set of hip roles, followed by a brief 30 second rest to let the burn fizzle a bit.
For hip roles you lie on the ground pushing down with your hands and raise your pelvis off the floor so the tail bone comes right up and squeeze the abs!
Last step in the beginner ab routine is to add in some bridges or “planks” as some “guru’s” of fitness have coined them. This is basically a pushup position but you don’t rest on your hands, you rest on your forearms and just hold it for 30-60 seconds. Don’t let your lower back sag! Keep a slightly inverted c posture like your trying to pull your hips toward your chin.
So here is the ab routine once you are working all exercises together.
Beginner ab routine phase 1:
Crunch x20
Hip roll x20
Bridge for 30-60 seconds
Rest and repeat for 3 circuits or just keep rotating through!
Alright enough of the easy stuff, we’re here for some serious abs, killer abs.
Onto Ab Routine 2: The ab killer! I love pet names.
This ab routine will all be done on the decline bench.
The first ab exercise? Decline hip roll/leg raise. Beauty!
Step 1: Put your head where your feet should be
Step 2: grab the bench or the footholds; whichever is more comfortable (not that it will matter in a few minutes)!
Step 3: Stretch out and do a straight-legged leg raises.
Step 4: once at the top of the leg raise turn it into a hip roll so that you point your feet at the ceiling. Hold for a three count and go back down!
Second ab routine exercise:
Incline sit-ups:
Step 1: put your feet in the foot holds (you’ve turned around!)
Step 2: Lower yourself until you’re about a foot short of lying fully back
Step 3: Come back up if you’re still with me!
Third ab routine exercise:
Incline Russian twists (even sounds evil doesn’t it?)
Step 1: don’t move out of the sit up position. Just grab a medicine ball or a 10- pound weight.
Step 2: straighten fully your arms right to your front and lower yourself to the bottom position of the incline sit up and hold it.
Step 3: Rotate to the right 90 degrees with your arms straight and then back to the left at 90 degrees. That’s one rep. You don’t come out of the bottom at all! Fun huh?
Here it is ab routine layout:
Leg raise/hip roll x20
Incline sit-ups x20
Russian twists x20 or 40 if you count both sides!
No rest between ab exercises, and only 30-60 seconds rest after completing the tri-set.
Third Ab Routine:
And the grand daddy hardest ab routine ever? For mortals anyway? Because I remember something about homer Simpson and a cannon ball, but I think you need to have access to the applesauce bar for that ab routine to work!
Well let’s call it the “commando cardio ab annihilation” workout. I have to have a fancy name on it or you wouldn’t be interested! It involves a pre-stretch, a contraction and a dynamic stabilization (I just made that up, but you get the idea) exercise. Here are the ab routine exercises.
1. Smith machine, Swiss ball hip rolls
2. Partner resisted Swiss ball crunches
3. Swiss ball rollouts
4. Profuse sweating and clutching of the stomach.
Ab routine exercise 1: Smith machine, Swiss ball hip rolls:
1.Set the bar low in the smith machine, just below the top of the Swiss ball.
2. Sit on the ball and roll out so that you have to reach back and grab the bar as you lie on the ball. You should be about 2-3 feet away, stabilizing your self by holding the bar and flexing everything!
3. Using only your abs, stretch your pelvis down as low as it will go and then do a hip roll. Legs straight is the hardest.
Ab routine exercise 2: Partner resisted Swiss ball crunches.
1. It’s a normal Swiss ball ab crunch but your arms are crossed across your chest and your “friend” pushes down on your shoulders to apply resistance. That’s it,..ahem.
Ab routine exercise 3: Swiss ball rollouts.
1. Kneel on a pad with legs crossed ball in front of you not on the pad.
2. Your hands are on the ball so it now looks like your praying?
3. Roll the ball out until your straight as a board with your head between your arms and pull it back in.
4. Profuse sweating and clutching of the stomach.
This should come naturally.
In an ab routine all together?
Smith machine/Swiss ball hip rolls x20
Partner resisted Swiss ball crunches x20
Swiss ball rolloutsx20
Rest 30-60 seconds after each tri-set circuit or continue right through if you’re a freak of nature or slightly “touched”. I’ve never gotten 20 on all ab exercises on all three sets in a continuous circuit, let me know if you do!
I’ll have to buckle down!
Ray Burton is a personal trainer in Calgary Alberta. He has trained for Golds Gym, World Health Club and the Canadian Military. Now running his own personal training company “Buildingbodies Personal Training” and promoting his book “Fat To Fit”, Ray enjoys helping people live better lives through his fitness tips newsletter
November 22nd, 2008 by admin
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After large hurricanes hit the area often the Gyms are closed and there’s no way to get in a good old-fashioned workout and this is why you may need a home gym system for your house. If you choose not to evacuate during the mandatory evacuations, which are required by law you’ll need to stay inside and have the proper supplies such as food and water.
And since there will be no power for the TV you’ll probably also need to have something to do. This is a good time for you to workout, lose weight and build muscle mass so you can look and feel like a person you really want to be. Even if you do not have a home gym there are isometric and cardiovascular exercises, which you can do without weight equipment.
Of course it would be best to have a home gym so that you can do the proper exercises and build muscle mass you need to build. However, if this is not possible then sit-ups, push-ups and pull-ups should be part of your routine to build muscle and become more ripped.
Just imagine all your friends leaving under mandatory evacuations and when they comeback, they will be shocked to see a leaner and meaner you. This is your chance to build muscle and look great, so whereas this might be a challenge and an enduring time period for others; this is a time for you to build the body you have always dreamed of. Consider this in 2006 you fat slob.
October 31st, 2008 by admin
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Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders’ training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we’ll take a close look at Seated Pulley Rows.
MUSCLES TARGETED: latissimus dorsi, trapezius, rhomboids, erector spinae
STARTING POSITION
Grasp the handle with palms facing inward.
Straighten arms, sit on padding and place feet on the floor rests.
Maintain slightly bent knees.
Lean forward with head but keep back straight.
EXERCISE TECHNIQUE
Bring the torso to an erect position whilst pulling handle towards the abdomen.
Arch the back slightly and keep the elbows close to the torso.
Return to the starting position.
Repeat this movement until the intended number of repetitions have been completed.
OTHER EXERCISES WORTH CONSIDERING
Another exercise worth considering is the T-Bar Row (additionally targets biceps brachialis but not trapezius muscles).
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.
October 29th, 2008 by admin
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Glutamine is the most abundant amino acid found in muscle tissue. If you want to build muscles you MUST supplement with glutamine. Why? Each weight training session expends tremendous amounts, which must be replaced in order to repair and build muscle tissue. You cannot eat enough food in a day to replace the amounts of glutamiane that has been expended in one training session.
Even if you could eat enough food in a day to replace the stores, you body could not digest it and transport it to the muscles fast enough for proper recovery. When glutamine is taken in powder form it reaches the muscles in about 15 minutes because it does not have to be digested or converted by the liver. It hits the blood stream ready to be used by the body in that magical window of recovery that is present shortly after intense training.. Glutamine is the single most important amino acid in the body for creating anabolic conditions in the muscle and protecting from overtraining.
Muscle is the most abundant producer of glutamine in the body. The production in the muscle is so great that it accounts for more than 60% of the free amino acid pool in muscle cells. These large muscle stores also account for most of theglutamine reserves, and they can release it into the blood to maintain plasma levels to provide other tissues with it.
When physical activity is altered with weight training, the demands for extra glutamine can increase drastically. During training the use of glutamine by other organs of the body increases dramatically. As a result, plasma levels begin to plummet. To replenish these levels, the muscles start to release their glutamine stores into the blood. Think about this from a body builders point of view. Glutamine is not present in the muscles when needed during training and in recovery. Without enough glutamine, muscles look flat due to dehydration. No body builder wants to look in the mirror and see flat muscles. Glutamine also helps support the immune system to prevent illness.
Let’s talk about over training in regards to glutamine. If you are not supplementing with glutamine, day after day, the levels are being expended and not properly replenished. Levels are slowly dropping lower and lower to a point that the body burns muscle to supply glutamine for other bodily functions. The result is muscle loss and sickness because your glutamine levels are dangerously low. You may not be over training at all, just reaping the effects of not supplementing with glutamine.
So what is the answer? Men, supplement daily with 5 grams of glutamine before and after training and before bed. That’s 15 grams per day. Women can cut this amount by one third. Always take glutamine or any other amino acid on an empty stomach and drink plenty of pure water. Remember, glutamine helps get water into the muscle cells for hydration. When your muscles are hydrated they are stronger and have more endurance.
Fred Fishburne and his wife are owners of ProHealth Nutrition, Inc., a very successful health store in McDonough, Ga. since 1994. Visit them at: http://prohealthnut.com
October 29th, 2008 by admin
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These body building tips are very important to your success because in addition to making almost all body building programs much better, they will also help you to prevent common injuries that a lot of bodybuilders suffer from.
When it comes to body building or any physical activity you have to be ready for the possibility of an injury and do everything possible to prevent one from occurring in the first place.
That’s what these body building tips will do for you.
If you ignore this possibility or train in such a way that you are putting yourself at risk you’ll never reach your goals. Any injury even one that is very minor can lessen the effectiveness of your body building programs and prevent you from training altogether.
Let’s take a look at how to prevent injuries from happening and how what the best methods are for quick recovery if you do experience an injury.
Here are some body building tips that work just as good for beginners as they do for the more experienced bodybuilders.
Body Building Tips # 1: Prevention is the best medicine.
You’ve heard body building tips like this one before because it’s true. You can prevent most injuries in the gym from occurring in the first place. Keep your mind on what you’re doing and go to the gym with a plan.
If you’re just walking from one exercise to another with no clear goals or plan in mind you will eventually injure yourself. This can occur when you create a muscle imbalance.
For example, if you always work your quadriceps (the muscles on the front of your thigh) and don’t work your hamstrings (the muscles on the back of your thigh) in the same manner, you will create a muscle imbalance.
You will have one stronger muscle pulling against a weaker muscle. In this case, you will likely injure you knee.
Body Building Tips # 2: Warm up properly.
Warm up before you lift weights and do it every time you go to the gym. Regardless if you’re doing high reps with light weights or low reps with heavy weights, you must adequately warm your muscles.
Start by doing 5 - 10 minutes of light cardio work on a stationary bike or treadmill. Then before each exercise take approximately 40% of the weight you’ll be using and do a couple sets of 10 - 12 reps.
Body Building Tips # 3: When to stretch. Do your stretching at the end of your workout for best results. The more flexible you are the less likely you are to get injured during a lift. It also reduces recovery time.
Body Building Tips # 4: Always use proper weight lifting techniques.
Using a proper weight lifting technique on each and every lift on all of your weight lifting exercises is crucial when bodybuilding.
Improper weight lifting techniques include bouncing or jerking motions and even using an unsafe grip. Performing your body building programs like this can cause your muscles to over extend, among other things, resulting in an injury.
If you are not using proper weight lifting techniques 100% of the time you will at the very least not make the gains you are capable of. In addition, the possibility of injury greatly increases.
Injury caused by a failure to adhere to proper lifting techniques can range from ligament & tendon strains to more severe injuries such as a tearing of the muscle itself.
Body Building Tips # 5: Stay focused on what you are doing.
If you are not focused on what you are doing you will not be able to push your body enough in order to make positive gains. A lack of concentration or becoming distracted can result in serious injury as well.
Constantly staring at members of the opposite sex or talking with friends during body building programs has led to many people hurting themselves over the years.
You also run the risk of injuring someone else in the gym.
Almost all body building programs will require a period of lifting heavy weights. During these weight lifting exercises you have to concentrate and pay close attention to everything you are doing, from the second you walk into the gym until you leave.
Body Building Tips # 6: Don’t wait for any body building injury to get worse. Rehabilitate as soon as possible.
One of the biggest mistakes most body builders make is not getting the proper treatment immediately. In addition, if you feel even the most minor amount of discomfort during any body building exercise, stop and leave the gym.
If you continue on with any body building programs after a minor injury, you could make the injury much worse. It’s much better to leave the gym early rather than make the situation worse and end up missing many weeks of training.
Injuries that can be considered very slight will usually just require a day or so of rest and maybe application of ice. If you suffer a more severe injury then you need to consult a doctor just to be on the safe side.
Body Building Tips # 7: Use specific supplements.
There are some body builder supplements available that may help to strengthen joints, repair minor injuries and get you back on your body building programs much quicker.
Key body builder supplements will enhance recovery and support your body building efforts
These body building tips are basic but they are also very important. Incorporate all of these body building tips into your routine and you’ll see better results and avoid injury.
Patrick Mckeeman has very quick, easy & effective health & fitness solutions for you. For extensive information on body building tips & information on good body building programs please go to:
http://www.man-health-fitness-solutions.com/body-building-tips.html
October 28th, 2008 by admin
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Despite all of the busy airplane lines, cramped hotel rooms, and uneasy feelings of meeting new people, staying fit while traveling is easier than most people realize. If you are motivated enough to stay fit then there is no doubt that you will achieve whatever you want. Okay so now I`m motivated, but what will help me maintain a decent physique while i`m 500 miles from home? You are going to learn the basics of bodybuilding while traveling and be able to use this information to your advantage.
The equipment you choose is going to be one of the toughest choices you make because access to gym equipment may not become available. You are going to have be creative and develop a split based on your goals. Pushups will work your front delts and chest and is a good way to for getting your heart rate elevated. Squats and lunges will work your quads, glutes and hamstrings. Dips from a chair with feet on the floor will work your triceps. Jumping rope for 2 - 3 minutes will get your sweat flowing so don`t forget to pack a jump rope in your suitcase before leaving.
The other part of the bodybuilding equation is eating right. Before you leave and are hitting up the local grocery store, you should be shopping for protein bars, canned tuna, chicken breasts, eggs. Just make sure you remember to refridgerate the eggs and freeze the chicken breasts. When packing your meals, you need to choose foods that are slow digesting and have an adequate amount of protein. Vegetables contain a numerous supply of vitamins and minerals and they also keep you energized throughout the day. Sandwiches may be frozen overnight and will be ready to eat by lunch time the next day. For the bread, you should be eating whole grain breads but it also must freeze well. Be sure to also drink just enough water to satisfy and do not go overboard. You don`t want be having to urinate every ten minutes or you`re vacation will start to become a nightmare.
If you have ankle weights, use them to add resistance to your exercises or stick them to your wrists if your dumbbell is not heavy enough. Make sure that you watch your diet, if you eat more than you should, add more jumping jack sessions to burn the extra calories. How well you sleep will depend on many factors and will vary from person to person. You may want to pack some tylenol PM just in case.
As I stated previously, being motivated is the only way you are going to be able to maintain a decent body while you`re on the road. I see way to many people, who are into fitness, go on vacation, gain five pounds, and come back wondering what had happened. You do not want to be one of these people. Doing this can also make you quit bodybuilding altogether just from the week vacation you took . On the road, do whatever you can do, it doesnt matter if it`s very little exercise, that`s still better than doing none since you keep your mind trained that it needs to be exercising.
*http://www.bodybuilding.com/fun/issa66.htm
*http://www.bodybuilding.com/fun/pumpedvacations.htm
21 years old. Check out my site for the entire article collection. http://www.geocities.com/bashore69/bodybuildingarticles.html
October 27th, 2008 by admin
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