Friday, June 12, 2015

Muscle Confusion Training For The Back

The Weider Muscle Confusion Principle was made popular decades ago by bodybuilders including Bill Pearl and Arnold Schwarzenegger. Essentially, they dictated that the bodybuilder was to make every workout different so that the bodybuilder’s muscles would never become accustomed to one particular workout or set of exercises. After all, our muscles only grow when they are subjected to a set of stimulus below their current capacity. If you can bench press 225 x 12 times consistently, your muscles will never grow any bigger. It’s only when you include new chest movements, and/or add more weight to the bar during your benching, that the muscles of the chest will be forced to grow in order to adapt to this new workload.

The muscles of the back adapt very quickly to workloads places upon it. The back is a muscle group that is used in many of the everyday functions we perform. It takes a lot to surprise the back, or instill some new growth to it. Here are some tips for surprising your back each time you enter the gym.

Vary Your Rep Ranges

For some movements, train with a 6 to 8 repetition range. On others, go as high as 15-20 repetitions. This will ensure both slow- and fast-twitch muscle fibers are being stimulated.

Healthy Mix

You’ll want to use a wide variety of plate-loaded machines, cables, and free weights in order to ensure you’re hitting the muscles from as wide a variety of angles and approaches as possible. One day, start with deadlifts. Another day, let 8 sets of cable pulldowns start your day. Mix it up and your muscles will never become accustomed to any one training method.

Partners

Train with different people. You’ll learn how they do things. You’ll see what they do better, and worse, than you. And you’ll learn ways to mix things up for your own workouts.

DVD’s

Watch how the pros train. You may have a laugh at their taste in clothes, or the boring nature of their “eat, train, repeat” lifestyles. But you will observe small variances, angles, and pauses in their training protocols which you can emply in your own. They’re professionals for a reason. They have spent years in the gym. They know what works, and what does not. Their little idiosyncrasies might be automatic to them – but they will be very foreign and new to you. Learn from the masters!

Look For The Biggest Guy

There are probably a couple of guys in your gym who have backs that dwarf yours. Talk to them. Ask them what movements they use, and any secrets or tips they can share. Then integrate them into your own workout!

Train In New Places

Every machine is different. The lat pulldown machine at your gym is going to be a tad different from the machine in another gym across town. The environment will be different. The benches may be different heights. The handles or angles or some other minute detail may vary. And this will keep your muscles guessing!

steroids quebec

Wednesday, June 10, 2015

Major Muscle Breakthroughs Found In Bodybuilding Training

In order to succeed in the body building industry you need to be aware of the things which are used to gauge just how successful you are. The bench mark for success for any body builder is the amount of mass he has been able to acquire during the whole training period. Therefore the more mass a person gains the more successful he has become in this industry. Mass however does not mean being overweight what it simply means is the amount of muscles you have in your body.

With this in mind this article will provide a few pointers which will be of benefit in ensuring that you gain body mass. These tips will be especially useful in saving your time because you will be able to achieve fast muscle growth:

1. Focus On The Negative

If you want to attain muscle growth the whole process is a byproduct of the contraction of the muscles. More focus is usually on the concentric phase of the lift whereby there is a shortening of the muscles as they contract. However many bodybuilders ignore the eccentric phase which is characterized by the stretching or lengthening of the muscles. The eccentric phase can also lead to hypertrophy or increase in size of the muscles.

2. Take Plenty Of Fish

Fish contains very essential nutrients called omega three fatty acids which are especially useful for body builders. This is because omega three fatty acids sensitize the muscle tissues to be able to absorb a lot of insulin. When this happens they enhance the entry of amino acids and the storage of glycogen in the muscles and at the same time lead to the preservation of glutamine stores.

3. Do Not Overdo Aerobics

Aerobics should only be intense if your aim is to lose body fat, however if your aim is to gain body mass you should do as little aerobics as possible. You should not ignore aerobics all together because it has some health benefits such as, preventing high blood pressure and also preventing heart conditions such as heart attacks and strokes.

If you want to burn calories the best way to go about it is to increase the amount of lean muscles in the body. This is because when you increase your lean muscles the RMR or the resting metabolic rate is elevated and this automatically leads to the burning up of more calories.

4. Perform Some Intense Weight Lifting

The only way you can increase your body muscles is through training intensely using weights. Transforming your body physique requires patience and dedication, and therefore if you are lucking any of the two then you will not be able to succeed in your goal. The number one reason why many people give up in there mission of attaining large muscles is because there progress is really slow in terms of the amount of time it takes before there body begins to respond to the training.

For quick results you should lift very heavy weights with minimal reps because this will yield faster results than lifting light weights with more reps.

steroids online from florida

Monday, June 8, 2015

Abdominal Training Tips To Blow Away The Competition

For advanced bodybuilders in today’s age of “mass at all costs” attitude and prevalence of insulin, growth hormone, and more, the waistline is the most dangerous area of the body. Look at any professional bodybuilding stage – Three quarters of the men onstage are facing the battle of the bulge when it comes to the waistline. Even at 3% body fat, they still possess a bulging belly. Why?

A large waistline is very often the byproduct of the heavy food, training, and steroid regimens required to compete at 220, 240, or 250+ pounds. It’s inevitable that the waistline will grow as the arms, legs, chest, back, and shoulders grow. A major key to bodybuilding success, then, is to minimize the negative appearance of a large waistline.

For advanced competitive bodybuilders, abdominal training should be done minimally throughout the year. I know, this might sound odd to those folks who have started their workouts with ten or twenty minutes of abdominal training for the last ten years. But a thick midsection – even if it is muscle – detracts from the width of the shoulders, the thickness of the legs, and the overall “v-taper” of a good bodybuilder.

You will need an initial base of strength in order to protect the midsection from a hernia or other injury when training back or legs. If you’ve been training for years, chances are, you already have this. If not, doing 2 to 4 sets for upper abs (crunches) and 2 sets for lower abs (lying leg raises) are more than enough to provide this strength base. Use low intensity, low reps when completing these exercises.

Abdominal cuts are largely a result of dieting. You will want to do some abdominal training in the last four weeks before a bodybuilding competition, but aside from that, training them year-round will result in a heavily muscled midsection which, while terrific for core strength and balance, does detract from the goal of classical bodybuilding aesthetics. A standard four-week abdominal training routine would look like this:

3 Sets Machine Crunches
3 Sets Hanging Leg Raises
2 Sets Lightweight Twisting Rope Crunches

This might not seem like much, but you must recall that the goal of the pre-contest diet is not to muscle up the abdominals, but to shape them so that the other body parts are featured more prominently. Diet should remove the body fat. Training should shape the abdominals. Your presentation should emphasize your larger muscle groups. Keep your waistline tight, and bodybuilding success will follow!

steroids for sale

Saturday, June 6, 2015

Alternative Weight Training Splits For Better Gains And Bigger Muscles

There’s an old adage that reads, “The best bodybuilding body part split for you is the one you’re currently NOT using.” The human body is a remarkably adaptable machine, and adjusts very quickly to repetitive motions and scheduled tasks. It’s very likely that if you’ve been using the same body part split for months or even years, you would benefit tremendously from a change.

There are two main body part standard splits from which you should work. One calls for working each body part ONCE per week, with a lot of sets. The other protocol calls for training each body part TWICE per week, using fewer sets. Some hybrid routines also call for doing some body parts only once, while hitting some smaller/weaker body parts twice.

First, decide if you’d like to train each body part once per week, or twice. If you’re an intermediate to advanced bodybuilder, it’s very likely that once per week (sprinkling in twice per week on weak areas) will be the best solution.

Second, look at your schedule and see what kind of day splits you have available. If you have work then class on Tuesday, it should probably be a rest day. If you work two jobs on Friday, don’t try to squeeze a workout in – it’s bound to fail. Instead, plan that as a rest day and lift weights the days before and after. Create a split, which capitalizes upon your schedule, not one that ‘tolerates’ it.
Third, step back and create a body part split that’s both fun and productive. The best routines are the ones that work, and the ones you enjoy. Here are some sample breakdowns.

M- chest/biceps
T- back/triceps
Thru- shoulders/hamstrings
F- quads/traps/calves

M-chest, triceps
T-quads, calves
Thur-back, hamstrings
F-shoulders, biceps

M-legs
W-back/biceps
Thur-chest/triceps
F-shoulders

Be sure to create a split, which doesn’t interfere with the next day’s routine and recovery. Be sure to never train more than 5 days a week and never less than three. Each of us has unique training and recovery abilities. Try mixing up your body parts and see which split is best suited for your needs and bodybuilding goals.

anabolic steroids online

Thursday, June 4, 2015

Build Muscle Fast With Superslow Training

For decades, a small contingent of bodybuilders and powerlifters has employed an approach to training called “super-slow training”. What is it? How does it work? What are the advantages and drawbacks? Above all, is it right for me?

Superslow 101

Select 20 exercises to be performed. Two for each major muscle group is a good estimation. Include squats, deadlifts, bench press, chins, curls, and your other standard bodybuilding training staples. Every muscle group should be covered. You will be performing all of these exercises in the same day.
The idea of superslow is that you are able to hit more slow-twitch fibers (normally ignored in weight training) by moving through the movement slower. For exercise #1, start with a standard exercise like the bench press. You will be performing five total reps. Count (or preferably, have a training partner count) the seconds of each lift. The positive, or “lift” section of the exercise will take TEN SECONDS. Move the weight up in a slow, controlled fashion for ten seconds. The negative, or “lowering” of the weight, will take FIVE SECONDS. That is fifteen seconds per rep, for five reps. this means that every set will be 75 second long. Move from the bench press to your next exercise, with 2-4 minutes rest between sets. Perform twenty sets in this fashion.

Advantages

Superslow allows more blood to flow into the region of the muscle being trained. It recruits slow-twitch muscle fibers, which are normally bypassed during standard, faster lifting, which hits those fast-twitch muscle fibers. Powerlifters have found superslow training to add numbers to their lifts. When they return to fast reps, their muscles have newly recruited fibers moving the weight, which often leads to strength gains. Bodybuilders have reported size gains, mainly in the upper body.

Drawbacks

Some trainers find superslow training hard on the ego, as they are using poundage’s about 20% lower than normal. Additionally, some bodybuilders report a drop in leg size if they are unable to “nail” the 2-3 sets they assign to legs. Typically, using higher set ranges (12 to 16 sets), leg size stays constant. Many trainers report a GAIN in upper body size and strength, but a DROP in lower body size and strength.

Jumping In

If superslow training intrigues you, give is a shot! Depending upon your training experience and ability to focus upon the muscle group being trained, you might find it’s just what you’ve been seeking to break a current plateau. You may also find that tossing in a few superslow sets each workout after completing your normal sets is a good compromise, which will allow you to continue the high set volume training you enjoy, along with the benefits of superslow sets.

buy steroids bulk

Tuesday, June 2, 2015

Marks of a Potential Bodybuilding Champion

Bodybuilding starts with the attitude. Any bodybuilding champion displays a very positive attitude in his or her attitude to all aspects of training. Attitude is what determines how effectively and regularly workouts are attended and how strictly the diet is adopted. If therefore your target is the champion’s podium, then you have to do something about your attitude.

You should begin by learning how to approach every single workout with a very enthusiastic mood and positive mind. Your attitude should always be expectant of gains and growth. Expect a productive workout each day you hit the gym, better than you had yesterday. Let your mind know that training weights will feel lighter, the form will be maintained and the exercise will be easier.

And then of course there is that factor of growth called pain. You must learn how to enjoy the muscle pain that accrues from maximal stimulation. This will help you embrace that pump being fully aware that each workout session promises gains, each rep brings you a step closer to the objectives and goals of training. Each rep of each set must be used to coerce and command your muscles to grow stronger, harder and bigger. Whenever you reach the gym, ensure that you leave all your doubts at the doorstep. Embrace a positive thinking and then nothing will hinder you from achieving the ultimate.

Secondly, every bodybuilding champion worth the name has a very aggressive spirit. Successful bodybuilding goes beyond just lifting heavy weights. Champions and would be champions attack the weights aggressively; they threaten to tear the barbells apart. They are desperate to hit the max intensity, their diets and workouts are much more than routines, they are their very essence. These chosen few treat each rep of every set as if it is the very last they will ever perform. They lift as if to mean their lives’ on the line.

You must also adopt a very aggressive spirit if you will ever step over the border and be a king. Treat the weights as if they are mock you. See them and read their claim that you cannot manage to lift as much. Retaliate to their mockery with such ferocity as is saved for the worst of all enemies. Psyche yourself to the max, yell if you have to, scream even, get pissed, and then reach out for the weights and bring that energy into every move.

The third mark of a body builder who is at or is headed to the top is consistency. Champion body builders stick to plan, they stick to diets, they never miss a workout and they never compromise on their resolute determination to bulk up. Their daily schedules start form the bodybuilding perspective and not from the perspective of jobs, family or fun. Bodybuilding is the mandatory preoccupation from which everything else projects. That’s how they climb and keep at the top.

That too, is what you have to do. Be consistent, build discipline, cultivate persistent and master patience. Then, you might also wear the belt.

buy steroids valium

Monday, May 4, 2015

Balanced Rest in Bodybuilding

Every bodybuilder should follow a healthy lifestyle, eat well, and alternate workouts with full rest. It is a known fact that muscles recover and grow during the workout and after it. The recovery process consists of two interrelated parts. First - the muscles get rid of fatigue and fractures that occur after each muscle building workout. The second part is super-compensation. In this case the muscles overcome the restoration phase and become stronger.

Upon completion of loading phase, the body must overcome physical fatigue, and after that the process takes place at desired weight gain. An athlete should not start training, if your body is still not recovered from the previous load. If you give your muscles proper rest then let them grow. Otherwise, you'll just overtrain your body. In order to fully restore the body needs several days. For example, for a young guy, that eats and sleeps well and has a healthy nervous system, recovery is about three days. For aged men, which are more stressed and have poor sleep, the recovery will take four days. If you are a novice bodybuilder, be patient and do not exaggerate with muscle building workout. Activities should be chosen depending on body’s own well-being, depending on the age, health and nutrition. No need to repeat the mistakes many inexperienced newcomers already made. It is better to learn from the mistakes of others. Do not tighten your workout since glycogen depletion occurs in the body and there is muscle weakness. Restful sleep of about 8-10 hours will be critical for each bodybuilder. Full-scale, sustainable, reusable food helps in the process of rapid recovery of muscles. By fulfilling these simple requirements you will be able to recover faster, and continue to work on your body.

steroids usa

Wednesday, April 1, 2015

Garlic Increases Testosterone Levels

Long ago, in times of Ancient Greece it was proven that garlic is able to raise the level of testosterone - a key growth hormone for strength and mass. Furthermore, as a side effect garlic also reduces cortisol in the human body. Testosterone and cortisol are natural enemies, fighting for the right to act on the muscle fibers. Testosterone leads to muscle growth, and cortisol - to its destruction. Garlic stimulates both the first and removes the second hormone, thus having a huge potential for athletes in their muscle building quest. May be this is the reason for the large number of Italians, among the participants of Olympia Contest (for example, Kevin Levrone, Franco Columbu, Lou Ferrigno, Mike Matarazzo). But to get the desired result it is not necessarily to eat for days spaghetti with spicy garlic sauce. There are more advanced ways. Try to take garlic supplements containing 4 mg of allicin (the active ingredient of garlic), divided into two equal doses (2 mg). Swallow one of them for an hour before a workout and the results will be amazing. If you do not want to take these supplements, simply make garlic a part of your daily meals and it will help you achieve the desired results.

steroids online shop reviews

Thursday, February 26, 2015

Sex, Testosterone and Prolactin

Studies have shown that immediately after intercourse, there is an increase in the blood concentration of the hormone prolactin. This hormone can have an undesirable effect in the sport activities, as it reduces testosterone levels and inhibits mental activity. However, this effect does not last long, and as shown by tests, testosterone levels do not go down so easily. Thus, we can say that an orgasm does not lead to a decrease in testosterone levels in the blood.

In addition to short-term effect of sex on testosterone levels, the researchers decided to see what effect have a long-term abstinence. A study with volunteers showed the following results: Twenty men were examined within 2 months for testosterone levels and frequency of intercourse. Testosterone levels were higher in people who have a higher degree of sexual activity.

Another study showed that sexual abstinence leads to an increase in testosterone levels up to 145% of baseline on day 7 of abstinence, after which hormone levels begins to gradually decline to baseline or ranges. Based on this work, we can conclude that in order to maintain a high level of male sex hormones the optimal frequency of intercourse is about once a week, regardless of age and marital status.

It is interesting to note that the level of testosterone increases significantly when men experience sexual arousal without subsequent orgasm. For example, a 15-minute movie with pornographic content can increase testosterone levels by 100%. Another study, published showed similar results. Thus, it can be concluded, that without further sexual stimulation orgasm can significantly increase the level of testosterone. However, it should be noted that this approach is not recommended in practice because of the risk of sexual disorders such as prostatitis, prostate cancer, prostatic hypertrophy, etc.

steroids online legit

Friday, January 9, 2015

The Best Time to Exercise

This is an article on how to use the biorhythm for the benefit of muscle growth and development. Here are several interesting facts on how to choose the best time for training.

Your circadian rhythm - a 24-hour cycle of biological activity which is set your internal clock. Change of sleep and wakefulness is one of the processes defined by your circadian rhythm
The level of hormones in your body and the change in body temperature is subject to circadian rhythm. The combination of these indicators, leading to the peak of physical activity, as well as for optimal learning occurs in the middle of the day and evening
The best time for effective training is usually between 14:30 and 20:30 hours, if you have a regular sleep
You can determine the optimum time for training, monitoring your heart rate during the day
If you cannot train at the optimal period of the day, you can train in the early morning, stimulating the body with caffeine. However, it should be done with care!

Top Bodybuilders / Bodybuilding Workouts