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    Free Essay
    9.6 of 10 on the basis of 1961 Review.
     

     

     

     

     

     

         
     
    Increase your training intensity training to failure

     

    You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth. In an earlier article I outlined the ways in which you can intensify your training. Here we'll focus on the role that training to failure has to play in intensifying the training effect. Anything less than maximum effort will reduce the effectiveness of your muscle building workout. The only way to force an optimal reaction in any muscle is to train it to failure - in other words, no matter how much effort you put in you are simply incapable of completing one more rep of a given exercise. Too many people seem to finish a set when they reach a certain number of reps, but the body will only show significant change if you ask it to do something extra. Only by passing through the break-over point of momentary muscle failure will you stimulate the muscle to grow. Anyone starting out on their bodybuilding career should not attempt this method of training as it could lead to serious injury. Spend several months perfecting exercise form and conditioning the body to lift heavier weights before gradually introducing training to failure.

         
    Information about steroids by shrenksonlinepharma

     

    Like methandrostenolone (Dianabol), oxymetholone does not bind well to the androgen receptor (AR), and most of the anabolism it provides is via non-AR-mediated effects. It is therefore a Class II steroid and is best stacked with a Class I steroid. The drug appears to give the same benefits as dianabol. Unlike Dianabol, however, it seems that oxymetholone is progestagenic. It has been observed to cause nipple soreness or to aggravate gynecomastia even in the presence of high dose antiestrogens, strongly suggesting that the effect is not estrogenic. That effect can be reduced by concurrent use of stanozolol (Winstrol), which is anti-progestagenic. This progestagenic effect of oxymetholone is only a concern when using aromatizing steroids. With androgens such as Primobolan, oxymetholone stacks very nicely and is a surprisingly friendly drug. In contrast, with testosterone it is a very harsh drug. Oxymetholone does not convert to estrogen, and thus antiestrogens are not required if no aromatizable AAS are being used. However, in concert with aromatizing drugs, oxymetholone is notorious for worsening "estrogenic" symptoms, possibly by producing progestagenic symptoms which the bodybuilder confuses as estrogenic, or by altering estrogen metabolism, or by upregulating aromatase. Compared to what bodybuilders expect of it, the drug is reasonably mild when no aromatizing steroids are present. I consider its potency approximately comparable to Dianabol. It is not unusual for a first time user to do quite well on an oxymetholone-only cycle, but more advanced users will want to stack with another steroid. Typical use is 50-150 mg/day, which should be divided into several doses per day. Because oxymetholone is 17-alkylated, it is stressful to the liver. It is better to limit use to no more than 6 weeks or preferably four weeks before taking a break of at least equal length. Many users feel that it is more effectively used in the beginning parts of the cycle, rather than in the last few weeks. Trivial name Oxymetholone Systematic name 5-alpha,17-beta-Androstan-3-one, 17-hydroxy-2- (hydroxymethylene)-17-methyl- CAS number 434-07-1 ATC code A14AA05 Merck Index Number 7036 Chemical formula C21H32O3 Molecular weight 332.477 g/mol Bioavailability 95% Metabolism Hepatic Elimination half-life 9 hours Excretion Urinary: 95% Pregnancy category X Routes of administration Oral

         
    Instantly increase your strength on every back exercise

     

    Do you want a quick, simple and instant way to increase the amount of weight you can lift on virtually every back exercise you perform? Sound too good to be true? I speak the truth, my friend, and the reality is that if you aren’t utilizing this basic piece of gym equipment you’re missing out on some serious muscle size and strength gains. What tool am I talking about? A pair of lifting straps! This is such a basic and highly effective piece of equipment yet so many people neglect to use them. For those of you who are unaware, these are basically a set of thick straps made of extremely strong material that are placed around your wrists and then wrapped around the barbell, dumbbell or cable attachment. The purpose of lifting straps is to “eliminate” your grip from the equation by forming a secure connection between your wrist and the weight. If you use these straps properly you can basically hold onto the bar and perform your exercises while expending almost no energy from your forearms. Why is this so valuable? Picture this scenario…You’re performing a set of deadlifts (arguably the most powerful muscle-building exercise known to man) with the goal of performing 8 reps. You psych yourself up, grip the weight and clear the bar from the ground. The set is going well, but by the time you reach rep number 5, the strain on your grip is so great that you can no longer hold onto the bar. You’re forced to stop the set because your forearms reached muscular failure. What exactly happened here? Well, you gave yourself an amazing forearm workout! Congratulations! Unfortunately you severely limited the amount of muscle stimulation you could achieve on your back, shoulders, legs, and just about every other muscle in your body that the deadlift targets in the process. This is not a good thing! Lifting straps completely eliminate this problem by making sure that you reach muscular failure in the major muscle groups that you are intending to target rather than on your forearms and grip. They can be used effectively for almost every back exercise or any other lift where the grip is of concern. The main argument against lifting straps is the idea that they are a “crutch” and will negatively affect the development of grip strength and forearm size. Let’s get real here. What would you prefer, greater muscle mass and strength in your lats and upper back (and just about every other muscle group on your body) or greater ability to crack open a jar of pickles? Take your pick. The positive effect that lifting straps will have on your overall muscle mass and strength gains will far outweigh any negative effect that they have on your forearms and grip. Besides, you can easily incorporate specific forearm movements into your routine to develop your grip strength and forearm size. If you aren’t using lifting straps already, get on it! You can find them at almost any store that sells sports or fitness equipment or you can order them online. They sell for about 10 or 15 bucks and are well worth the price!

         
    Is your muscle building potential limited by your genes

     

    It is clear that certain traits are handed down to us by our parents and unfortunately our ablility to grow muscles beyond certain limits is no exception. That doesn't mean to say hard work and carefully planned training won't have a positive effect on your physique - it just means that some people will inherit a greater abundance of the favored physical characteristics than others. Not everyone possesses the physical traits to become a champion, but you can work wonders with the raw material you do possess. How responsive you will be to physical stimulation can be predicted to a certain extent by examining your somatype or natural body shape. Basically, there are three recognized body types: 1. Endomorphs - these individuals tend to be squat with a round torso, thick neck and short limbs. 2. Mesomorphs - these individuals tend to be musclar with broad shoulders, powerful chest and limbs and little body fat. 3. Ectomorphs - these individuals tend to be slim and are usually tall with little muscle and body fat. The ideal bodybuilding physique tends more towards the mesomorph with broad shoulders, narrow hips with arms and legs of medium length. Two further inherited features have a role to play in determining muscle building potential, and these are muscle fiber density and neurological efficiency. Fiber density determines the size potential of a muscle while neurological efficiency refers to the relationship between the nervous system and muscles. This is relevant because, in all out effort genetically blessed individuals have the ability to activate up to 50% of the fibers in a given muscle compared to the average person's 30%. This allows greater scope for stimulating growth. The fact that there is no easy way to measure fiber density or neurological efficiency is actually a blessing because the incentive remains for all of us to train hard and strive for improvement. Only a tiny minority of people have the genetic tools to become champions but the rest of us can go a long way to fulfilling our own personal goals.

         
    Joint supplements reviews

     

    : People of all ages and activity levels suffer from joint pain. Arthritis is the most common culprit, which can strike at any age. Athletes are another group that is particularly susceptible to joint pain and inflammation. Proper nutrition and exercise techniques can help alleviate many of the symptoms of joint pain. The most popular and effective joint supplements typically contain ingredients that can both promote stronger joints and joint repair, as well as help with pain and inflammation. It has been observed that 2/3 individuals are afflicted with joint pain in the US alone. This joint pain ranges from the temporary joint immobility and stiffness to the chronic rheumatoid arthritis. It has been observed that 2/3 individuals are afflicted with Joint Pain in the US alone. This Joint Pain ranges from the temporary joint immobility and stiffness to the chronic rheumatoid arthritis. Lifestyle, diet, medication and exercise all play an important role in deciding the nature of joint pains that one could become prey to, with advancing age. What causes Joint Pain As we age, bodily collagen breaks down, cartilage and bone is subject to wear and tear, cellular regeneration is lowed down in the body, illness and disease, injury and stress all leave their own marks on the overall health and fitness. The pain between joints is mostly due to thinning of the cartilage, which no longer acts as the shock absorber. Inflammation of the joints due to increasing friction and wearing down of cartilage and bone results in joint deformity and Arthritis. Athletes engaged routinely in high impact sports (rugby, soccer etc.,) and exercise, are also subject to severe joint pains in later years. Ingredients While most Joint Supplements contain cartilage building Glucosamine and Chondroitin, which also protect existing cartilage, newer suplements incorporate substances like Methylsulfonylmethane (MSM), Collagen and Hyaluronic acid (HA). Some new generation joint supplements contain COX-2 inhibitors, which are a class of drugs that selectively inhibit COX-2, an enzyme involved in the inflammation pathway, while sparing COX-1, thereby reducing gastrointestinal toxicity. COX-2 selective inhibitors are the newest of the NSAIDs (nonsteroidal anti-inflammatory drugs). How They Work : Joint Supplements are designed to provide lasting relief when it comes to joint pains and rheumatic arthritis. To protect cartilage and help rebuild it, physicians recommend Glucosamine and Chondroitin. Collagen, Hyaluronic acid (HA), and Methylsulfonylmethane (MSM) are some of the newer and more promising ingredients being used by people suffering from joint pain. Joint supplements have been observed to reduce pain and swelling, repair damaged tissue and also increase joint strength in 2-3 months after usage. Synotrex, with its proprietary blend of patented ingredients, natural COX-2 inhibitors and multiple joint support and anti-inflammatory agents has made it to the top as an effective alternative for most kinds of joint pain. Synotrex is the only product with a 90-Day Guarantee, and the customer support and results were among the best. This Article is Originally Published here: vitamin-review/joint-pain/joint-supplements. html

         
    Know your muscle building exercises the back

     

    Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards. Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the back exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps. 1. Lat machine pulldowns - this exercise has been chosen because it allows you to isolate the lats and rest the biceps for the compound exercise to follow. - Take a shoulder width grip. - Pull arms towards the thighs keeping the arms straight. - Pause. - Return the bar slowly to the starting position. 2. Pulldowns - you can move straight on to this exercise if you are sufficiently experienced. Using the same machine, take an under hand grip because this will make better use of biceps strength thus maximizing the effects of the workout. - Take a shoulder width grip. - Pull bar to the chest area. - Pause. - Return the bar slowly to the starting position.

         
    Know your muscle building exercises the chest

     

    Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards. Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the chest exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps. 1. Dumbbell flyes - this exercise provides a useful means of isolating the pectorals and preserving the triceps for the subsequent exercise. The exercise should be performed as follows: - Hold dumbbells directly overhead. - Lower them to sides with elbows slightly bent, pulled back and to the side. Lower no further than level with the torso. - Use the pectorals to pull the weights back up to the starting position. 2. Incline bench press - you can move straight on to this exercise if you have reached an appropriate level of experience. If you perform this exercise as the second part of a pre-exhaust routine you may have to use lighter weights than normally. - Take a shoulder width grip. - Lower the bar to the chest with the elbows pointed to the side. - Return to the starting position.

         
    Know your muscle building exercises the legs

     

    Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards. Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the leg exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps. 1. Leg extension - this exercise will allow you to isolate the thigh muscles preserving the strength of the other leg muscles for the compound exercise to follow. - Push the pads until the knees are almost locked. - Pause. - Lower with control to the starting position. 2. Leg press - you can move straight on to this exercise if you are sufficiently experienced. - Place your feet firmly at shoulder width on the foot board. - Bend the legs until they are almost touching the chest. - Pause. - Return with control to the starting position. 3. Calves - the best way to work the calves is to perform raises on special gym equipment that allows standing raises and sitting raises to work both calf muscles.

         
    Know your muscle building exercises the shoulders

     

    Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards. Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the shoulder exercises that have proven their worth to serious bodybuilders for many years. All exercises should be performed to failure with one set of six to eight reps. 1. Dumbbell lateral raises - this exercise provides the best way to develop the lateral head of the deltoid. - Hold the dumbbells at the sides with the palms facing the thighs. - Raise the arms up and to the sides until parallel to the floor. Make sure the elbows remain slightly bent. - Pause. - Lower with control to the starting position. 2. Bent-over dumbbell lateral raises. - Bend over at the waist with the knees slightly bent. - Raise the arms up and to the sides as high as possible. - Pause. - Lower with control to the starting position.

         
    Know your muscles the chest and upper back

     

    Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the chest and upper back. Although they are two distinct areas, the chest and the upper back will be considered together because achieving a muscular balance between them is crucial, particularly in relation to maintaining good posture. Creating an imbalance between the two is likely to result in injury. The main muscles found in the chest and uper back are as follows: 1. Pectoralis major - these are the large chest muscles found to either side of the breastbone. Its main job is to bring the upper arm inwards across the body, a movement that is known as horizontal adduction. 2. Latissimus dorsi - this is the largest back muscle that runs from the lower back to the upper arm bone. It pulls the upper arm towards the body and acts as an internal rotator of the upper arm. 3. Trapezius - this muscle runs from the mid spine to the shoulder and then to the neck. Its main role is to faciltiate movement of the shoulder blades.

         
    Know your muscles the lower body

     

    Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the lower body. This is where you'll find the big, strong muscles that allow us to get around. The main muscles found below the waist are as follows: 1. Quadriceps femoris - this is a group of four muscles found at the front of the thigh. These are the vastus lateralis on the outside, the vastus medialis on the inside, the vastus intermedius between them, and the rectus femoris above them. The role of these muscles is to extend the leg from a bent position. 2. Hamstrings - these are found to the rear of the leg and consist of the biceps femoris, semitendinosus and semimembranosus. The hamstrings are used to flex the knee in the act of pulling the heel towards the buttocks. 3. Gluteals - these make up the buttocks and consist of the gluteus maximus covering the hip joint and the gluteus medius and minimus on the outside of the hip. The gluteus maximus facilitates hip extension while the other two lift the leg to the side in an action called hip abduction. 4. Hip flexors - these are found opposite the glutes on the front of the pelvis. Consisting of the psoas major and iliacus they raise the leg to the front. 5. Calves - these consist of the gastrocnemius and the soleus. Their role is to extend the foot at the ankle.

         
    Know your muscles the mid section

     

    Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the mid-section. The core muscles of the mid-section do much to stabilize and support the torso so it's well worth spending time to train this area properly. The main muscles of the mid-section are as follows: 1. Rectus abdominis - this is a large flat muscle wall that covers most of the front mid-section from the lower chest to the pubic bone. Above the navel it consists of three pairs of rectangular sections stacked on top of each other and is better known as the six pack. 2. Obliquus abdominis - this muscle runs diagonally along the side of the mid-section from the lower ribcage to the pubic area. There are two muscles on each side, with internal obliques lying underneath the external obliques. The obliques help your torso to flex to the side, twist at the waist and help in bending the torso forwards. 3. Transversus abdominis - this is the deepest of the abdominal muscles and consists of a thin strip that runs horizontally across the abdomen. This muscle helps keep the internal organs in place, forces out the breath and stabilizes the spine. 4. Erector spinae - this large muscle group runs along the side of the lower spine. Consisting of a pair, the erector spinae keeps the spine erect and helps twisting at the waist.

         
    Know your muscles the shoulders and arms

     

    Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the shoulders and arms. Shoulders and arms work together but they require significantly different exercises to make them bigger and stronger. The main muscles found in these areas are as follows: 1. Deltoid - this is comprised of three separate segments that cover the shoulder and run a few inches down the arm. The anterior deltoid raises the arm to the front. The middle deltoid raises the arm to the side. The posterior deltoid draws the arm backwards. 2. Rotators - these are small muscles of the rotator cuff that control small movements of the upper arm. Consisting of an internal rotator, external rotator and supraspinatus they are used in lifting and throwing actions. 3. Biceps brachii - the biceps covers the front part of the upper arm and consists of a long head and a short head. The long head crosses the shoulder joint and works with the front deltoid to raise the arm to the front. 4. Triceps brachii - the triceps covers the the back of the upper arm and consists of three sections - the long, lateral and medial heads. The role of the triceps is to straighten the arm at the elbow. 5. Brachialis - this muscle lies between the upper arm bone and biceps. It helps the biceps to bend the elbow when the palm is facing sideways. 6. Forearm muscles - the forearms consist of many little muscles called flexors and extensors. The largest forearm muscle is the brachioradialis that lies close to the elbow.

         
    Learn to gain weight and build muscle

     

    If you want to increase muscle mass and gain weight, remember that in order to effectively bulk up, you will need to be persistent in your efforts. Increasing your caloric intake is an important part of gaining weight and building new muscle tissue. When you feed your body more food than it can burn, you gain weight. Weight training is also an important part of gaining weight and increasing your muscle mass. Weight training stimulates the muscles and promotes growth. The combination of weight training and proper diet is the best, most effective way to gain weight and increase muscle mass. Failure to eat properly while weight training could result in loss of muscle tissue. Make certain you get plenty of protein, fats, and carbs and in large enough quantities to allow your body to gain weight. Supplements can play a role in building body mass if taken while adjusting your diet and training with weights. Meal replacement bars, powders, and protein drinks can be an excellent way to increase your daily caloric intake. In order to increase muscle mass, you must give your body approximately 500 more calories per day than the number of calories your body uses. Exercise and diet are the most important things to consider when attempting to gain weight and increase muscle mass. Weight training and the adequate food intake will leave your body with no choice but to gain weight and add mass. Make sure to get enough rest between workouts to give your body time to recuperate and build new muscle tissue. If you want to get the maximum benefit from your mass building routine, you must avoid the most common reasons that cause people to fail at building muscle and gaining weight. A quality mass building routine combined with proper nutrition and plenty of rest can produce results that you never dreamed possible. Consistency, smart eating habits, the proper weight lifting techniques, and lots of rest are the common elements shared by every successful body builder. Building muscle is a slow process and it could possibly take several months before you see noticeable results. If you are determined and consistent in your muscle mass building routine and your eating habits, you efforts will pay off in time. Nutrition is also crucial in building muscle mass. The right amounts of protein, carbohydrates, and fats must be included in your diet in order to give your body the fuel it needs to add muscle tissue. The trick to building muscle is to find the combination of foods that allow you to add new muscle mass. Trial and error combined with sound dietary guidelines will allow you to find just the right nutritional plan for you. The proper weight lifting techniques are a very important part of a muscle mass building routine. If you don't work your muscles, they won't grow. You will need to find the right amount of weight and the right weight lifting exercises for your body. Determination, trial and error, and a consistent effort will eventually give you the results you want. The most important thing is to stay focused and realize your reward is waiting for you down the line.

         
    Lower body exercises for beginning bodybuilders

     

    The lower body contains some of your biggest muscles which are capable of bearing significant weights. The temptation for beginners to go for broke by performing heavy squats should be resisted. To begin with you should concentrate on building the muscles safely by using machines that isolate muscle groups. The squat is an excellent compound exercise that trains numerous lower body muscles but it is one you should learn properly after spending three months strengthening the individual muscles that will be utilized later. The muscles of the lower body can be divided into five groups: 1. Quads - this is the big muscle group consisting of four muscles at the front of the thigh. These are the primary muscles used when performing exercises such as squats, leg press, lunge and leg extension. 2. Hamstrings - these are the main muscles at the back of the thigh. These are the primary muscles used when performing leg curls. 3. Gluteals - these are the muscles that make up the buttocks. 4. Hip flexors - these are the small muscles at the front of the pelvis that allow you to raise your legs to the front. 5. Calves - these are the two muscles found in the lower leg. For beginners these muscles should be exercised as follows: 1. Leg press - 1 set of 10-15 reps. This is a useful exercise for the quads but it also works the hamstrings and glutes to a lesser degree. 2. Leg extension - 3 sets of 10-15 reps. This is a useful exercise for adding definition to the quads. 3. Hamstring curl - 3 sets of 10-15 reps. This exercise isolates the hamstrings. 4. Standing calf raise - 3 sets of 10-15 reps. This exercise works the gastrocnemius muscle. 5. Seated calf raise - 3 sets of 10-15 reps. This exercise works the soleus muscle underneath the gastrocnemius muscle. As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your lower body exercises into a program similar to the one suggested below: Day 1: Biceps, Back, Abs Day 2: Hamstrings, Shoulders, Abs Day 3: Quads, Forearms, Calves Day 4: Triceps, Chest, Abs For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

         
     
         
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