Navigation
  • Essay Webtraffic
  • Essay Google Adsense
  • Essay Random Articles
  • Essay Various
  • Essay Self Improvement Articles
  • Essay Articles Marketing1
  • Essay Accounting
  • Essay Acid reflux
  • Essay Acne
  • Essay Adsense
  • Essay Adult
  • Essay Advertising
  • Essay Adwareand spyware
  • Essay Aff10mar
  • Essay Affiliate
  • Essay Affiliate Marketing
  • Essay Affiliate Marketing On The Internet
  • Essay Affiliate Success
  • Essay Affiliate Marketers
  • Essay Affiliate Articles
  • Essay Affiliate Programs
  • Essay After School Activities
  • Essay Aikido
  • Essay Air Purifiers
  • Essay Air freight
  • Essay Air Purifiers
  • Essay Alternative energy
  • Essay Alternative Medicine
  • Essay American History
  • Essay Anger management
  • Essay Art Auctions
  • Essay ArticleMarketing
  • Essay Articles
  • Essay Articles Web Design
  • Essay Articles Marketing
  • Essay Articles
  • Essay Article Marketing
  • Essay Article Writing
  • Essay Artmarketing
  • Essay Arts Entertainment
  • Essay Aspen nightlife
  • Essay Aspen Nightlife
  • Essay Astrology
  • Essay Astronomy
  • Essay Atkins Diet
  • Essay Attraction
  • Essay ATV
  • Essay Auctions
  • Essay Audio Video Streaming
  • Essay Autism
  • Essay Auto Navigation Systems
  • Essay Auto Responders
  • Essay Auto sound systems
  • Essay Auto Leasing
  • Essay Autoresponders
  • Essay Aviation
  • Essay Babies
  • Essay Baby
  • Essay Back pain
  • Essay Backyard Activities
  • Essay Bargain Hunting
  • Essay Bathroom Remodeling
  • Essay Bathroom accessories
  • Essay BBQs
  • Essay Beach Vacations
  • Essay Beauty
  • Essay Biking
  • Essay Biography
  • Essay Black History
  • Essay Blog Marketing
  • Essay Blogging
  • Essay Blogs
  • Essay Bluetooth Technology
  • Essay Boarding
  • Essay Boating
  • Essay Boats
  • Essay Bodydetox
  • Essay Book Marketing
  • Essay Book Reviews
  • Essay Breast Feeding
  • Essay Breast Cancer
  • Essay Budgeting
  • Essay Burglar alarm
  • Essay Business
  • Essay Buying A Boat
  • Essay Buying Paintings
  • Essay California tan
  • Essay Camera bag
  • Essay Candle Making
  • Essay Car Rental
  • Essay Car Stereo
  • Essay Cardio
  • Essay Careers
  • Essay Carpet
  • Essay Cars
  • Essay Cats
  • Essay CD duplication
  • Essay Celebrities
  • Essay Cell Phone
  • Essay Child Care
  • Essay Choosing the Right Golf Clubs
  • Essay Christmas Shopping
  • Essay Cigars
  • Essay Closet Organizers
  • Essay Clothing
  • Essay Coaching
  • Essay Coffee
  • Essay Coin Collecting
  • Essay Colic
  • Essay College
  • Essay College Scholarship
  • Essay Colon Cancer
  • Essay Communications
  • Essay COMPUTER GAMES & SYSTEMS
  • Essay COMPUTERS, LAPTOPS, SMARTPHONES
  • Essay Computers Technology
  • Essay Computer Certification
  • Essay Consumer Electronics
  • Essay Contact Lenses
  • Essay Cooking
  • Essay Copywriting
  • Essay Corporate gifts
  • Essay Crafts
  • Essay Crafts articles
  • Essay Craigslist
  • Essay Creating an online business
  • Essay Creativity
  • Essay Credit
  • Essay Credit Card
  • Essay Credit Cards
  • Essay Credit score
  • Essays Credit Cards
  • Essay Credit Card Debt
  • Essay Criminology
  • Essay Cruise Ships
  • Essay Cruises
  • Essay Currency Trading
  • Essay Customer Service
  • Essay Dance
  • Essays Data Recovery
  • Essay Data Recovery
  • Essay Dating
  • Essay Dating Women
  • Essay Debt
  • Essay Debt Consolidation
  • Essay Decorating for Christmas
  • Essay Dental
  • Essay Dental Assistant
  • Essay Depression
  • Essay Destinations
  • Essay Diabetes
  • Essay Diamonds
  • Essay Diesel VS Gasoline vehicles
  • Essay Dieting
  • Essay Digital Camera
  • Essay Digital photography
  • Essay Digital Cameras
  • Essays Digital cameras
  • Essay Digital Products
  • Essay Disease Illness
  • Essay Disneyland
  • Essay Divorce
  • Essay Divorce rebuild life
  • Essay Dogs
  • Essay Domains
  • Essay EBay
  • Essay Ebooks
  • Essay Ecommerce
  • Essay Education
  • Essay Elderly Care
  • Essay Elliptical trainers
  • Essay Email Marketing
  • Essay Emergency preparation
  • Essay Entrepreneurs
  • Essay Environmental
  • Essay Writing
  • Essay Ethics
  • Essay Eventplanning
  • Essay Excavation Equipment
  • Essay Exercise
  • Essay Extra Income
  • Essay Extreme
  • Essay Ezine Marketing
  • Essay Ezine Publishing
  • Essay Family Budget
  • Essay Fashion
  • Essay Fashion school
  • Essay Feng shui
  • Essay Finance
  • Essay Finance and insurance
  • Essay Fishing
  • Essay Fitness
  • Essay Fitness Equipment
  • Essay Food Beverage
  • Essay Forex
  • Essay Formula D Racing
  • Essay Forums
  • Essay Fruit Trees
  • Essays Fruit Trees
  • Essay Fundraising
  • Essay Gambling
  • Essay Gambling Casinos
  • Essay Games
  • Essay Garage Remodeling
  • Essay Gardening
  • Essay General
  • Essay Goal Setting
  • Essay Golden Retriever
  • Essays Golden Retriever
  • Essay Golf
  • Essay Google Sense
  • Essays Google Adsense
  • Essay Gourmet
  • Essay Government
  • Essay Grief
  • Essay Hair Loss
  • Essay Happiness
  • Essay Hardware
  • Essay Health
  • Essay Health Articles Pack
  • Essay Healthy Aging
  • Essay Healthy Eating
  • Essay Health Fitness
  • Essay Health Insurance articles
  • Essay High Definition Video Cameras
  • Essay High Definition Video Cameras
  • Essay Hiking and Camping
  • Essay Hobbies
  • Essay Hobby Articles
  • Essay Holiday Games Activities
  • Essays Holiday Games Activities
  • Essay Holidays
  • Essay Home and constructions
  • Essay Home decorating
  • Essay Home Schooling
  • Essay Home Security
  • Essay Home Theater Systems
  • Essay Home Theater
  • Essay Homeschooling
  • Essay Home Security
  • Essay Home Based Business
  • Essay Home Entertainment
  •  
    Free Essay
    6.9 of 10 on the basis of 963 Review.
     

     

     

     

     

     

         
     
    Moving from beginner to intermediate level bodybuilding

     

    By now you've made significant progress in your bodybuilding career. For the past three to six months you've learnt how to perform the core lifting exercises in a technically correct manner. You've also conditioned the body and developed sufficient core strength to prepare yourself for a whole new level of intensity. Hopefully you've also built some rock solid muscle! But that's only the beginning. In recent weeks your workouts have probably lost some of their effect so, even though you're lifting bigger weights, your muscles now need even greater stimulation to generate maximal growth. Don't expect miracles though - from this point onwards, every little bit of improvement will take even greater and more intensive work than before. Because you'll be working your muscles more intensively, they'll also need more recovery time to adapt and grow and that's why you'll be reducing your workouts to three a week. Each primary muscle group trained will now need one full week to recover. After being used to whole body sessions and more workouts per week it may seem as if you're not doing enough but the point is, you'll be working your muscles very, very intensively and making better use of your time. As you gain more experience you'll be able to tweak or re-design your basic muscle building program to suit your own individual needs, but the program described here should provide a useful starting point. What I'm proposing is basically a 3-split of the body on Monday, Wednesday and Friday. MONDAY (Chest, Triceps, Shoulders) 1. Chest Exercises Incline dumbbell press - this is a compound exercise that targets the chest but also works the triceps and shoulders to a lesser extent. Pec-deck flye - this is an isolation exercise that works the pectorals. 2. Triceps Dips - this compound exercise targets the triceps but also works the chest and shoulders. 3. Shoulders Front military press - this compound exercise targets shoulders but also works the triceps. Dumbbell lateral raises - this isolation exercise works the shoulders only. Bentover dumbbell laterals - this isolation exercise works the rear delts. WEDNESDAY (Back, Biceps, Forearms) 1. Back Front lat pulls - compound exercise that targets lats but also works the biceps and mid-back. Deadlifts - compound exercise that targets the back and quads but also works hamstrings, calves and glutes. Dumbbell rows - compound exercise that targets mid-back but also works biceps and lats. Dumbbell shrugs - isolation exercise that works traps. 2. Biceps Dumbbell biceps curl - isolation exercise that works the biceps. Dumbbell hammer curls - isolation exercise that works the biceps. 3. Forearms Barbell wrist curl - isolation exercise that works the forearms. FRIDAY (Lower Body) 1. Legs Squats or leg press - compound exercise that targets the quads but also works the hamstrings, calves and glutes. Leg extension - isolation exercise that works the quads. Leg curls - isolation exercise that works the hamstrings. Standing calf raise - isolation exercise that works the gastrocnemius calf muscle. Seated calf raise - isolation exercise that works the soleus calf muscle. You could start this program by aiming for two sets of 8-10 reps per exercise but as your strength and size increase you should really introduce techniques that boost the intensity even further. This can be achieved in a number of ways including the use of pre-exhaustion, super sets, partial reps, isometric contractions and forced reps. These techniques are covered in detail elsewhere in this series of articles.

         
    Muscle fatigue how to blast through the dreaded muscle failure that hits us all

     

    If you've been working out for any amount of time, you're probably well acquainted with fatigue—that sensation of your muscles being "done," "cooked," "toast"... You know, the "please have mercy before I'm permanently trapped under this weight," or "you might just have to drag me off the track because I've collapsed" feeling. We typically use the term fatigue to describe general sensations of tiredness and the accompanying decreasing muscular performance. What this really means is we "hit the wall" and can no longer perform reps on a particular lift; we can no longer run any farther or harder; we can no longer produce the "optimal" output of muscular contractions as we did at the beginning of the set or workout. What Is Muscle Fatigue? Fatigue is a very complex phenomenon in which multiple sites fail during muscular work. The underlying causes of fatigue fall into one of two categories: central (neuromuscular—the mind/central nervous system) and local (peripheral—the actual muscle site). The central nervous system (CNS) acts much like an automobile engine regulator. Most cars are made with a regulator that causes them to "shut down" when the engine revs too high for too long. This mechanism protects the engine from "over-heating." In the same way, our brains attempt to protect our muscles from tearing by reducing the rate nerve impulses are sent to our working muscles. In most cases, you'll experience central fatigue before local fatigue. In other words, when you think you simply can't do any more work because you're so fatigued, essentially what's happening is your mind is telling your body (muscles) to shut down. But in fact, you're probably able to continue for another couple of reps. "...when you think you simply can't do any more work because you're so fatigued, essentially what's happening is your mind is telling your body (muscles) to shut down."Local fatigue is related to local factors that limit the ability to perform muscular work. These include the energy systems (ATP-CP, glycolysis, and oxidation); the accumulation of metabolic byproducts (such as lactic acid); and the failure of the muscle fiber's contractile mechanisms. The energy systems act much the same way as fuel in a car or a battery in a flashlight. However, humans are different in that we have three energy systems within the muscle's cells that are called upon at different times depending on the intensity and duration of an activity. The first energy system is called the ATP-CP system and is called upon during extremely short and intense bouts of exercise (e. g., weight training, sprinting, and jumping). It works by repeatedly breaking down ATP (the basic currency of energy in the body) and rebuilding ATP using CP (creatine phosphate). During repeated maximal contractions, fatigue coincides with CP depletion. The other two energy systems are called into play during exercises that last longer than 30 seconds. Known as anaerobic (or glycolytic) and aerobic (or oxidative), these energy systems are very dependent on the availability of glycogen (the stored form of glucose—sugar). As with CP use, the rate of glycogen depletion is controlled by the intensity (i. e., how hard you train) of the exercise. During sprinting, for instance, muscle glycogen may be used 35 to 40 times faster than during walking. Glycogen depletion and hypoglycemia (low blood sugar) limit performance in activities lasting longer than 30 minutes. Long-distance runners often speak of "bonking" or "hitting the wall." This refers to a perceived fatigue usually related to glycogen depletion. At this point, the body begins to use other forms of energy, such as fat and protein (which are not as efficient sources, thus making it harder to sustain energy levels). During high-intensity anaerobic exercise, such as sprinting and weight training, our bodies produce metabolic byproducts such as lactic acid and CO2. As these accumulate in our bodies, our ability to maintain the duration and intensity of exercise diminishes. And, when they finally reach a point of saturation, our muscle capacity comes to a screeching halt. This is often referred to as the "burn," whereby the muscle feels like it's on fire—signaling you to stop. Got all that? I realize it sounds like some fairly complex processes, which they are, so here are a few instances I'm sure you can relate to that will help clarify how these energy systems work in our bodies, and more importantly, how we can assist our bodies to increase their output and delay (or temporarily overcome) the onset of muscle fatigue. How Can You Overcome Muscle Fatigue? While we can't completely overcome muscle fatigue, we can certainly delay it. But, sometimes this delay can be the difference between sprinters winning or losing in competition or allow weight trainers to "push out" a few more reps (to produce new levels of strength and muscle gains). There are many strategies we can use to accomplish this goal, but here are a few I've found over the years to be particularly effective: Diet First, we must ensure your diet is optimized. Consuming an adequate amount and ratio of carbohydrates, fat, and protein is paramount. Typically, endurance athletes require more carbohydrates (anywhere between 40 and 60% carbs) than strength athletes but slightly less protein (from 30 to 35%); whereas strength trainers (weight lifters) or those who regularly participate in sporting activities should consume equal or greater amounts of protein to carbohydrates on a daily basis (about a 40:40 ratio of carbs to protein). In essence, carbs are to the body like fuel is to a car—they provide the necessary fuel to maintain or sustain energy levels during workouts. Hydration A common mistake made by many athletes is the failure to stay well hydrated. I am not talking about drinking when you're thirsty (as you may know, thirst is a sign your body is already slightly dehydrated). The importance of being properly hydrated cannot be overlooked. Dehydration can lead to significant performance decrements, not to mention the risk of sickness and, in severe cases, death. Even a three to four percent drop in body water levels (signaled by thirst and fatigue) can decrease your muscular contractions by 10 to 20%. To combat this, at least 10 to 12 glasses (eight ounces each) of water (this doesn't count sodas, coffee, or juices) should be consumed daily—always including during and after events when your body is perspiring. Recovery Adequate rest is very important for delaying premature fatigue. Inadequate rest during training (i. e., between sets) and between workouts can cause unnecessary fatigue. A great rule of thumb for resting time between sets is just long enough to catch your breath. Squats take a little longer to recover from (maybe two to three minutes) because you're training such a large muscle group. For smaller muscles, like biceps, you would need a much shorter rest—more like 45 to 60 seconds at most. Another quick tip: recent research that studied the effects of enhancing recovery between sets showed that keeping intensity high after completed sets allowed weight trainers to perform more reps in later sets compared with those who passively recovered (sat) between sets. This means we need to keep moving during rest periods, so instead of sitting down to rest, walk around or go to another exercise for a different muscle group. One of the most common (and fatal) errors I see with weight trainers, both beginner and advanced alike, is over-training. Trapped by our "more is better" mentality, many of us seem to think if we train longer, harder, and more often, we'll multiply our results. Nothing could be more detrimental to your efforts to put on muscle and gain strength than training muscle groups too frequently. In fact, over-training can significantly impede the body's ability to properly recover and rebuild itself. Only through enough rest (which includes proper sleep) and an adequate number of days in between training, will the body be able to recover and rebuild itself. The most common signs of over-training are lethargy, chronic fatigue, continued muscle soreness, insomnia, and a decrease in strength. If you sense any of these coming on, try taking off a day or two more in between training sessions and see how you feel. "Trapped by our "more is better" mentality, many of us seem to think if we train longer, harder, and more often, we'll multiply our results."For adequate recovery times between workouts (of the same muscle group), consider this: the smaller the muscle group, the faster the recovery; the more intense (speed of workout), the longer the recovery; and the higher the volume (i. e., the number of reps) and lower the load (weight), the faster the recovery, and vice versa of course. In general, I normally suggest not training a muscle if it's still sore, and then once the tenderness subsides, I say give it another day on top of that. Supplements There are many supplements that can help today's athlete postpone muscular fatigue. Endurance athletes may benefit greatly from carbohydrate/electrolyte beverages such as Revenge, Gatorade, Ultra Fuel, and a great new supplement called G-Push. These contain precise ratios of carbohydrates and electrolytes (vital salts and minerals) that can replace those lost during prolonged exercise, as well as enhance the body's ability to sustain long-term energy. Nutritional stimulants such as caffeine (or its herbal counterpart guarana) can help delay fatigue for two reasons. First, it stimulates a cascade of hormones that cause a release of free-fatty acids into the bloodstream, causing the body to burn fat while sparing carbohydrates to use as energy. Second, it affects the CNS, thus postponing central fatigue and decreasing the perceived difficulty of the exercise. However, if you can't handle the jittery, nervous-type feelings you get from stimulants (such as caffeine), you might give supplements like tyrosine or Ginkgo biloba a try. These supplements are not stimulants, so they do not affect your central nervous system (which causes the nervousness). Rather, they help increase your mental alertness and delay central fatigue (in the brain), thus helping to crank up your workout intensity. And, let's not forget creatine monohydrate, which has been scientifically shown to aid short-duration, high-intensity exercise, such as weight training. It increases the body's creatine phosphate stores needed to replenish ATP, thus delaying the onset of glycolysis. In other words, creatine helps quickly replenish energy stores within the muscle cells, allowing you to work out longer and harder, which may lead to increased strength and muscle gains. Last Words So there you have it... there's nothing fancy here... but enough to get you through that next workout with a little more flare and pizzazz! With the information at hand, you're now armed with practical, safe, scientifically sound methods to overcome muscle fatigue, so you can train harder (possibly even longer) and become stronger, both mentally and physically—making every workout that much better.

         
    Muscle gain visualization tips

     

    We now move into an area that is far too neglected by mainstream health and fitness professionals, the mind. Most books or courses concentrate on the physical side of weight gain and completely neglect the mental side of things. Visualization can play an important part in gaining weight and maintaining a healthy lifestyle. Gaining weight can be difficult for many people who don’t use their minds to help in the process. Visualization is a powerful technique that can help you make lasting lifestyle changes. Just by "day dreaming", you can significantly improve your chances in achieving your goals. Visualization is a great weight gain tool and its as simple as visualizing your body as you want your body to look like. This mental image of yourself is then transferred to your subconscious mind, which in turn starts to work on your body, shaping it in accordance with your mental image. This means that if you program your subconscious with a mental image of yourself as a more muscular person, through persistence your mind will accept this and aid your body to conform to this mental image. Once your mind is programmed with the proper mental images, it will start to work in assisting you to gain weight. I can't stress enough how important it is for you to believe in your visualization goals. You have to let go of your past failures and refuse to entertain any negative images that come into your mind. If you can visualize your body at its perfect proportions, the subconscious mind will work to make it become a reality. It will then begin to positively reinforce your body into aiding the metabolism and eating habits. Programming your mind into believing that you can gain weight, and to visualize yourself with your perfect proportions is of the greatest importance. Try to think of a different image of yourself, then let your subconscious do the work for you. If you think of your body as being out of shape all the time, then the subconscious mind will find ways to make it so. The sub-conscious looks after all of all your vital functions, it is the cause of all your good and bad habits, and also regulates the muscles of the body (The muscles are controlled by the sub-conscious) and body-fat composition on the body. Try to visualize your body as lean and as muscular as you would like, and your mind will work on that image. The mind can be a great partner in gaining weight. Relaxation Relaxation the best way to reach the sub-conscious and will slow down the mind, turn off the exterior world so as to tune in to one's inner self. The best times for these sessions are in the morning and late at night right, just before going to sleep. Perform two sessions, one in the afternoon (Primary) and the other before going to sleep (Secondary) but once a day is quite sufficient. Sessions usually last 20 minutes, which isn't time consuming especially when taking in the benefits received. It has been stated that one of these sessions is equivalent to 2 hours of deep sleep and upon waking you will feel revitalized and full of energy. Believe me instead of worrying about time constraints; you will be looking forward to the next session. When you begin your relaxation sessions, make sure you won't be disturbed - lock the door, take the phone off the hook and loosen all clothing. Now find a comfortable position, whether it is lying down or sitting in a comfortable chair. Sitting may be preferable as you may fall asleep if you become too comfortable. You want to be conscious and not asleep in order to tap into your sub-conscious mind. Try to exhale all the air from your lungs completely and then breathing in through the nose. Take ten seconds to fill the lungs with air (not to capacity, but comfortable) hold for ten seconds and then exhale slowly through the nose for another ten seconds. Each one of these breathing cycles should last for 30 seconds, complete five cycles and after each cycle you will be feeling more and more relaxed. Having reaching this calm relaxed state, start your visualizations. Put together images that power your emotions. Make them alive and colourful. Make the scenes as real as possible and imagine yourself as muscular and toned as possible. Picture yourself ten weeks from now on the beach, walking briskly and confidently to your favourite spot, your breathing is normal and relaxed. You smile to yourself; you could keep walking like this for miles without feeling fatigued. You lay your towel out and begin to take your clothes off revealing a muscular, toned, well conditioned body. You have just bought a brand new swimming suit which just weeks before would have been lying in your closet waiting to be used. Glancing around you notice the beach is busy, you catch the eye of someone of the opposite sex, they smile at you and you smile back. You walk confidently to the water and swim a couple of hundred yards with no problem or fatigue. Or try this: Visualize your family and friends complimenting you about how good your body looks. Try to view the scene as it is happening this instant - in the present, not in the future. Using these visualizations you can construct in your mind any scene that desire. See yourself exercising, socializing, in the company of friends. Try and hear people complimenting you about your new muscular body, and watch their admiring glances. Make the mental image as real as possible.  Remember set a goal for your ideal weight  You must want to gain weight  Visualize yourself at your ideal weight  Use positive images at every opportunity Practice these sessions on a daily basis and over a period of ten weeks you’ll be on your way to become more fulfilled, happier and muscular.

         
    New year resolution to lose weight and gain muscle

     

    The New Year will soon arrive with much expectation. Many of us will be writing our New Year resolutions with some trepidation. Others write with great motivation. Are New Year resolutions meant to be broken? For some, yes, but most people will give it a shot. For those whose resolution is to keep fit and healthy and enjoy life looking and feeling fantastic, then this article is for you and to motivate you to keep to your resolution successfully. Different people exercise and workout for different reasons. Some want to be macho looking hunks, some want their fitness to be at their peak, some to lose weight and body fat and most people just want to gain muscle to have a well toned and attractive body. But whether you workout in a gym for general health and fitness purpose or to lose body fat and gain muscle to look attractively desirable, you will reap tons of fitness and health benefits whether you workout in a gym, at home or in a park. In fact unless you want to gain big muscle, it is not necessary to join a gym to reap the benefit of having a great workout. This will save you the hefty gym fees too. For all those of you who workout regularly, you will be glad to know whatever reasons that compel you to workout, there are many more reasons for you to continue doing so. For those of you who don't exercise at all, hey folks, these benefits are what you have been missing out. • Better blood circulation will add a glow to your skin and hair. Not only will you be fit and healthy will have a glowing complexion. Where do you think the saying "Glowing with Health" came from? • Lose weight or more accurately, to lose body fat. Yes, losing weight and losing fat although being used interchangeably to mean the same thing, it is not. By saying lose weight, it could mean you are loosing water, waste, and worse of all, you your muscle. Losing body fat merely meant what it says, fat loss. That will give you an attractive physical appearance. • Exercise are excellent stress reliever. This is because when you workout and when your exercises are intensive enough, you will produce endorphin. Many call this a happy hormone. • Increases bone density and therefore keeping osteoporosis a bone disease afflicting most women as they age at bay. Your bone will be wasting away along with your muscles. Therefore you must exercise to build strong bones and retain your muscle mass. • When you exercise, your muscles get stronger and grow. The more muscle fiber you have, the higher is your body metabolism. The higher your body metabolism, the more body fat you will burn. That is why to lose weight permanently, you have to gain muscle. • Gain strength and endurance. That flight of stairs will no longer be as daunting. The football game you play will be a breeze. Why? Because as your fitness level builds up, day to day chores become easier and you will enjoy whatever you do without tiring so easily because of the increased physical fitness gained through regular exercise. • Reducing your chances of getting heart diseases, stroke and certain types of cancers which are the top killer diseases. There are many other diseases which exercises will cut down the risks of them afflicting you. • Reduce triglycerides and bad cholesterol, raising the level of good cholesterol. Again this will protect you from diseases caused by bad cholesterol. • Protects you against injuries as you are fitter and more nimble. You are also more flexible and will discover a new gait in your movement. Boy, it sure feels good to be in good health isn't it? • Improve immunity. Save your doctor's bills! This means putting more money in your pocket! • Hmmm... enhance sexual desire and performance. Remember we talked about endorphin, the happy hormone earlier? You also produce this hormone when you are having sex. Getting more interesting isn’t it? • Lower resting heart rate and high blood pressure. That means your general cardiovascular or heart health will improve. • Improve coordination and balance. Ask the lady for a dance, will ya? • Regulate insulin sensitivity thus prevention of type 2 diabetes. Thus you will not put on weight so easily and in fact may even lose weight. • Increase confidence and self esteem. Of course you can walk tall and proud because you will have improved your posture holding up your new found musculature, glowing with health and a sexily toned body to the boot! So get into your running shoes now and head for the gym now! Go ahead, lose weight and gain muscle for the New Year. Break this New Year resolution at your own peril.

         
    Protein is not the best food to build muscle

     

    Copyright 2006 Jonathan Perez In my previous article, “Why You Don’t Need Protein To Gain Muscle”, I wrote about 1 of the 3 incorrect beliefs that everyone has of protein, thinking that you must eat massive amounts to gain weight and build muscle mass. I spoke about why it is NOT true that protein is what makes up most of the muscle weight on your body. Today, I'm going to write a little about the 2nd myth: that eating high amounts of fats or carbs (as opposed to eating high protein) is going to make you look like a little ball of lard (fat). Let me make one point really clear, if your goal is to gain muscle weight and build muscle mass, eating low amounts of fats or carbs IS NOT the way to go! There are many that are under the impression that you can gain muscle WITHOUT gaining fat by eating a high protein, low to moderate fat or low to moderate carb diet. Well, I'm here to tell you that it couldn't be further from the truth. Back in the 70's and 80's everyone was on the "low fat" kick. People thought that you had to avoid fats at all costs, even if you were trying to gain muscle weight. That's when all of these "low" or "no fat" products hit the markets, capitalizing on the latest fad. Then, all of a sudden, out of no where, with the re-publication of the Atkins Diet book, in the 90's, and even now, everyone completely made a turn-around and began to make carbs ENEMY #1. Now, it was all fine and dandy to eat fats and high protein, "ohhhh, but stay away from those carbs". Man, are we gullible! What's down-right funny is the fact that whether people were following a low fat diet or low carb diet, everyone still wasn't looking any better. People still weren't reaching their muscle building / weight gaining goals! Well, to get right to the point of this matter (since I could write about this for pages and pages), regardless of how you divide your calories, high fat, low fat, high protein, low protein, high carb, low carb, etc., you are NOT going to gain one ounce of muscle weight if you don’t eat enough overall calories……period!!!!! You can stuff protein gram after protein gram down your throat, but if you don't give your body enough calories, you aren't going to gain weight. Vice-versa, you can go on the lowest carb or fat diet around, but if you are still eating MORE calories than what your body uses per day, you aren't going to burn fat. Your body responds to CALORIES. Food, regardless of what type, is digested in the stomach, gets converted into a form of ENERGY, gets sent to the bloodstream, gets transferred to the different tissues and organs, where it is then used how your body best sees fit. It isn't the fact that you are eating carbs or eating fats that make people overweight, it's the fact that they are eating too many calories, either per day or per sitting!!!!! If you want to gain weight, you cannot go on a low fat or carb diet. I repeat, you CANNOT. Your body needs those calories. It is impossible to get enough calories from just protein to build muscle. Also, it is carbs that gets converted into glucose, which is the ONLY thing that your muscles can use to provide energy to a muscle when it is working out, and is the only substance in the body that pushes water and other nutrients into a muscle, which adds to the volume, size, and weight of a muscle…….NOT protein! It is fats that your body uses to line the muscle cells and creates the hormones that help build muscle mass, like testosterone……not protein! In my next article I'll write about the 3rd protein myth that's being spread.

         
    Quick tips to gain muscle mass

     

    Packing on size is easy, as long as proper techniques are applied. Keep in mind that everyone has a different body type. Here are some tips to help you gain muscle mass. #1 Weight Train Train with heavy weights using less reps. Using appropriate weight, you should only be able to do 4-8 reps. Using heavy weights and low reps puts your muscles and nervous system under much more stress than using lighter weights for many reps. The rest time in between sets should be approximately 2 to 3 minutes. #2 Eat more Calories To gain mass, you should strive to eat around 18-20 times you body weight in calories. The extra calories are needed to build new muscles and to repair muscle tissue that is damaged during the heavy workouts. However, do not consume empty calories; go for foods which provide you with correct nutrients essential for gaining muscle. #3 Eat more Protein Only diets high in protein help build muscle when incorporated with intense physical training. Without protein, your body will not be able to build new muscle. Carbs serve mainly as energy for the body where as protein provides the necessary amino acids to build and repair muscle. To build muscles get at least 1 gram of protein per pound of body weight. #4 Eat Fat Dietary fat has a direct relationship with testosterone production. An increase in dietary fat intake seems to bring on an increase in testosterone levels, which is a must when you are trying to gain mass. Your main focus should be to increase your intake of essential fatty acids and not saturated fats. #5 Drink more Often To make sure that your muscles stay hydrated you must drink plenty of water. Dehydration can happen easily if you train hard. A dehydrated muscle takes longer to repair itself than a hydrated one. #6 Take a Multi Vitamin If you want to gain muscle, you must make sure that you are not deficient in any vitamin or mineral that your body needs. So it is a good idea to take a good multi vitamin tablet. #7 Stop all Aerobics In order to put on serous mass you need to stop all of your aerobics. If you do need to carry with it remember to limit it to once every week or once every two weeks. #8 Take ample Rest Resting the body is just as important as dieting and training. Try to get about six or eight hours of sleep a day. Resting is what actually causes the muscles to grow. Taking days, even weeks off from training will only benefit you. Be patient and consistent. You may have the best diet, the best training schedule, join the best gym but without consistency it’s all worthless.

         
    Rock hard abs do you have what it takes

     

    If your abs look good, your whole body looks good. Having Big arms and chest is one thing but having rock hard defined abs is so another. Everyone knows that nothing turns heads like a defined full set of abs. And hey, chicks love em. What more needs to be said. Contrary to popular belief, the abs or Rectus Abdominis is really only one muscle. It stretches from the top of your pelvis up to your ribcage. The "six-pack" as it is called is merely sections of this one muscle. Dispelling the Ab Myths: The action of any muscle is simply to contract. And as you can't contract half your bicep or quad, it makes sense that you cannot contract half your abs as well. Therefore the myths about "upper ab" and "lower ab" training are total nonsense. I'm not discounting those training methods but the simple fact is that if you can't see your lower abs, it just means you've got fat covering them, not that you need to work them harder. Say goodbye to hanging knee-raises, straight-leg raises, and any other type of leg raises for building your abs. They simply don't work. The primary role of your abs is to stabilize your body. When you raise your leg for example, your hip flexors pull on your spine and arch it forward/downward. Your abs stabilize this action by resisting and essentially keeping your back from breaking. Take note that this is the static action of the abs. It doesn't build or strengthen. Leg raising exercises only feel like they are effectively working your abs because of the repeated strain and exhaustion of your muscle producing catabolic, lactic acid build up. Search for "lactic acid" at muscle-body for more information. What Really Works: What does strengthen your abs is what strengthens any other muscle in your body. Contraction! In this case - Decreasing the distance between your rib cage and your pelvis. So we come back to the good old sit-up. But there are a few things to keep in mind. Firstly, forget about the cool all-the-way-up sit-ups you see in the movies. Your abs are fully contracted when your shoulders are about 5 to 6 inches off the ground. So don't bother trying to impress or outperform someone by touching your elbows to your knees. It does nothing for you. Crunches as they are sometimes called are the way to go. Secondly, don't wedge your feet under something to help you get up. You don't need to do this if you are doing crunches properly anyway. Your legs should be at 90 degrees to each other and your knees at 45 degrees to your waist. If you need to, use something to press your heels back against to stabilize yourself. This way you will use your hamstrings instead of your hip flexors which will keep the focus on your abs. Thirdly, keep your hands lightly held against the side of your head or crossed on your chest. Don't clasp them together behind your head or neck. If you do you will be tempted to pull with your hands to get the last few reps out, which will put unnecessary strain on this fragile part of the spine. Alternative: Another good exercise for abs is kneeling crunches. You will need special equipment to perform this exercise. This is where you kneel and contract your abs so that your upper body arches forward/downward. You hold a rope attached to a pulley with weights for extra resistance. Most gyms will have a rope attachment to the triceps pull down to perform this exercise. The idea is to lock your arms against your upper body so that you pull down only with your abs and not your arms. Ab Training Devices: In 2 words - Forget it. You don't need them. Most of them do nothing for you. Building muscle is hard and it hurts. Most of these devices are designed to take the pressure off your body making the exercise seem easy and con you into thinking you are really targeting your muscles. Don't believe the hype. Ab training is definitely hard work but definitely worth it's reward. The Secret: The difficulty in obtaining great abs is not so much building the muscle. It's cutting enough fat from your body for them to show. You probably know by now that spot-reduction of fat simply doesn't work here. In order to show those abs you need overall fat loss. Check out muscle-guide for more info.

         
    Rules to follow to build muscles

     

    Do not underestimate breakfast Breakfast is the most important meal on the day. Breakfast counteracts your muscles to breaking down on the most effective way. On the night the blood sugar is goes down and if you not eat a good breakfast you stop your muscle from growing. Nutrition Do not take nutrition instead of food. Nutrition works best as a compliment to your food or as a boost before training. But never believe that nutrition makes your muscle grow the way that real food does. Also test different to see what nutrition that fits your body best. Eat every 3-4 hour You muscle grow as long as you have the right amount of blood sugar in your body. As long as you have that the body knows its okay to build muscles. You have that right amount in your body about 3-4 hours after your last meal. That means you have to eat every 3-4 hour to maintain the right balance in your body and to continue to grow muscle. Drink Water Every chemical rejection in your body happens in a water based environment. If you do not drink water you are going to dry and your functions in your body works poorly. Functions like fat burning, muscle grow and condition. Control what you eat Analyse what you eat and see if you get enough to build muscle. One way to do that is to whey your food for three days. This is to see your how much protein, carbs and fat you get. Do this a couple of times a year to see your development. This is easy to do with help of a diet program that you can find on internet. Vary the food This is a key for success. The big advantage you get is that your body do not get used to one certain nourishment. The risk is also minimal that you get lack of something, and surely will get the right amount of vitamins and minerals that your muscles need to grow. Eat right before training You need to load your body right before you can perform a good workout. If you are training in the morning it can be good to eat lot of carbs the night before. If you are training in the evenings you have many meals to get you prepared for your workout. Eat right after training After breakfast this is the most important meal for you. After training you muscle are broke down, and you need to eat as fast as you can after training. Your muscles need both protein and carbs to grow, and here can your nutrition drinks be very important. This gives you both carbs and protein fast.

         
    Scientific principles for effective muscle gain

     

    It's an unfortunate reality that throughout the years there has been a growth of strength training techniques that have no scientific proof to back them up. Have a look at the facts presented in this outline of muscle gain principles and make up your own mind. Below you will find Scientific Guidelines for strength training that have always been around but are not followed by many training systems these days. 1. Limited Energy Level A strength-training program should be short and simple as you only have a limited amount of energy per training session. Scientific studies reveal that blood sugar levels (energy) start to deplete after 30 mins, so exercise selection and the time taken to perform them is crucial. What you should be aiming for is stimulating as many muscle fibres in the shortest period of time available. Your blood sugar levels deplete after high intensity training (usually between 20 - 30 minutes) and remember that you need energy to recuperate after the workout. The trick is to give yourself a high intensity workout before your blood sugar level depletes, and then you will have given your body the exercise that it requires to gain the maximum amount of muscle possible. 2. Progressive Overload Progressive Overload is the main exercise principle you need to be aware of in order to get the results that you're after with strength training. The two most important points are:  Complete your exercise with perfect technique  Push to total failure when doing a set and overload the weight on the bar progressively. (Overload your targeted muscles to beyond what there used to) Basically this means that when the body is stressed by high intensity training beyond its normal demands, the body will adapt to these new demands of improved strength. When I say "normal demands," I mean what level of stress/strength your body is used to now. An example: The set that you performed last week using the same technique and weight, your body will now have adapted to. If you stay at this level your muscles will not become stronger or bigger, so this is where the Progressive Overload plays a major part. Once your muscles have adapted to a particular weight then it'll be time to overload them further (add more weight, speed, repetitions). You'll need to keep on repeating this process of overload if you want to become stronger. Remember to always use GOOD TECHNIQUE. Technique must never be sacrificed for extra load. 3. Training Frequency The sad reality is that the popular high volume type of training that you find in bodybuilding books and magazines (and used by the stars) is irrelevant to the majority of the population and has a shocking failure rate. What is good for Joe Star is probably not good for you. Everybody has different genetics; most of us have poor genetics and are not taking steroids like the stars. The only way the majority of us can make any gains at all is to perform short intense workouts followed by long periods of rest so that we don't overtrain. 4. Over-Compensation Many studies conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought. Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is necessary for you to increase your functional muscle. Here's what you need to do - allow your body enough recuperation time for over compensation to take place, so that the muscles can adjust to their new strength and growth. 5. Exercise selection for intensity I can't stress enough of how exercise selection is absolutely crucial. There are only a few exercises that you really need to perform. These exercises consist of multi-joint movements. These particular exercises are far superior to that of isolation exercises (working 1 muscle group at a time) because you are required to use more muscles from every muscle group. By using these exercises your whole body will be worked hard. 6. Visualization Over my 20 years in the industry, I've noticed that this area is by far the most neglected by mainstream health and fitness professionals... Most books or courses concentrate on the physical side of muscle gain or fat loss and completely neglect the mental side of things. By training your mental state as well as your physical body you can even further progress in muscle growth.

         
    Shoulder exercises for beginning bodybuilders

     

    The main shoulder muscles that concern bodybuilders are the deltoids and although they work closely with the arms and chest muscles, it is possible to isolate the delts in a training session. Unlike other body parts though, the shoulder is not designed for heavy lifting in all directions so beginners need to take care and use lighter weights than usual for shoulder-isolating exercises. The deltoid covers the shoulder and consists of three distinct segments: 1. The anterior or front deltoid allows you to raise your arm to the front. 2. The medial or middle deltoid allows you to raise your arm to the side. 3. The posterior or rear deltoid allows you to draw your arm backwards when it is perpendicular to the torso. The front delt usually receives plenty of work with chest exercises such as the bench press and pushup, so you'll need to use common sense and listen to your body when performing exercises that specifically target this muscle. The recommended shoulder exercises for beginners are as follows: 1. Seated dumbbell press - 3 sets of 10-15 reps. This exercise places the emphasis on the medial head. 2. Front lateral raise - 3 sets of 10-15 reps. This exercise emphasises the front delt. 3. Rear lateral flyes - 3 sets of 10-15 reps. This exercise targets the rear delt. As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your shoulder 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.

         
    Simple steps to bulging biceps and horseshoe triceps

     

    It’s no secret that every serious lifter out there desires an impressive pair of strong, muscular arms. Who wouldn’t be happy with tall, peaking biceps sitting on top of rock-hard, horse-shoe-shaped triceps? Who wouldn’t love to have a pair of ripped, well-developed guns forcefully bursting through the sleeves of their shirt? While developing muscular arms is usually at the top of many peoples’ agenda, the reality is that the majority of lifters out there have a very poor understanding of how to properly train their arms for maximum gains. In order to gain the proper insight into effectively stimulating arm growth, we must first recognize three basic truths: 1) Relatively speaking, the biceps and triceps are small muscle groups. 2) The biceps receive heavy stimulation during all basic pulling movements for the back. 3) The triceps receive heavy stimulation during all basic pressing movements for the chest and shoulders. What do these 3 points tell us about effective arm training? The most important thing for you to realize is this: For maximum gains in muscle size and strength, the biceps and triceps require only a very small amount of direct stimulation! So why is it that every time I enter the gym I see the same misinformed people, week in and week out, slaving away on endless sets of bicep curls and tricep extensions? It’s very important to understand that the biceps and triceps receive a very large amount of stimulation from all of your chest and back training. In fact, a lot of the time when you reach muscular failure on a chest or back movement, it is actually your biceps or triceps that give out first! Couple this with the fact that your biceps and triceps are already small muscle groups to begin with and it becomes quite clear that direct arm training is of minor importance. Remember, your muscles do not grow in the gym. The work that you accomplish as you train with weights is merely the “spark” that sets the wheels of the muscle growth process into motion. The real magic takes place out of the gym while you are resting and eating, as this is the time when your body will actually be synthesizing new muscle tissue. Because of this, it is vital that you do not overtrain your muscles. You must always make sure to provide them with sufficient recovery time if you want to see impressive results. Overtraining can actually make your muscles smaller and weaker. If you’re looking to achieve serious arm growth, you must stop placing so much emphasis on direct arm movements. Forget about performing endless sets of concentration curls and tricep pressdowns. Strong, muscular arms are mostly a product of heavy chest and back training. If you are able to accept this basic truth and place the majority of your focus on building up the muscle size and strength in your major muscle groups, you will prevent yourself from overtraining your arms and will therefore yield greater overall gains in bicep and tricep size. This is not to say that no direct arm training is necessary, just not very much. Here is a sample arm routine that you can use as a part of your program: Barbell Curls – 2 sets of 5-7 reps Standing Dumbbell Curls – 1 set of 5-7 reps Close-Grip Bench Press – 2 sets of 5-7 reps Standing Cable Pushdowns – 1 set of 5-7 reps Take all sets to complete muscular failure and focus on progressing each week by using slightly more weight or performing an extra rep or 2. If you can incorporate this way of thinking into your arm training, you will achieve arm size beyond anything you previously thought possible!

         
    Stay away from low carb diets to gain muscle weight

     

    Copyright 2006 Jonathan Perez Many people looking to gain muscle weight can become very confused when they read and hear all of the conflicting information that's spread on TV, magazines, the internet, and diet books. One of the most misunderstood techniques is the low carb diets that have been very popular in the last several years. The popular belief lately is that sugar (carbohydrates) should be kept to moderate to low levels in your eating, even if you are trying to build muscle mass and / or gain muscle weight. The reason for this is because of the recent popularity of low-carb diets, such as The Atkins diet, The Southbeach diet, The Zone diet, etc. Even in bodybuilding magazines all of a sudden everyone and their mother is recommending to keep carbs in your diets almost to a minimum. Well, the misconception that sugar is somehow "evil" and will cause you to get fat, raise your bad cholesterol, and even lose your "insulin sensitivity" is based on several MYTHS that have been passed around by the media and "monkey see, monkey do" nutrition and exercise "gurus". One of the main misconceptions is that eating carbs will cause a sharp rise of insulin in your blood, which supposedly causes your body to store fat. A lot of this is based on the incorrect belief that you should avoid eating "high GI (glycemic index)" foods, and to mainly get most of your carbs from "low GI" foods. Basically, the Glycemic Index is a chart that was developed years ago that measures how much of a rise in insulin a certain food causes in the blood once digested. To put it simply, the higher the GI number is, the higher and quicker it makes your insulin rise. (For some odd reason that's NOT based on any real, conclusive evidence. People seem to think that raising your insulin levels is "bad"). Well, in 1981, researchers at the University of Toronto were the first to accurately notice that "simple" carb foods (having a high GI) actually produced a smaller increase in blood sugar than most "complex" (or low GI) foods (everyone today thinks the opposite is true, of course based on what they read in the latest "how to gain muscle weight" article)! In fact, eating table sugar (sucrose) actually causes a smaller increase in blood sugar than eating foods such as baked potatoes and whole wheat bread. Foods containing added sugars do NOT have a higher GI than foods containing naturally occurring sugars. In fact, you really can't count on the "GI" much at all!!! Why? Because the Glycemic Index does NOT take into account the differences in variety, ripeness, processing, or cooking foods, which have a huge impact on how that particular food affects your insulin levels, even if you are trying to gain muscle weight. Also, the fat content of food also has an affect on insulin: foods that are high in fat have a lower GI, like peanuts, which only have a GI of 14. In addition, there some foods that have a high GI number, but don't affect your insulin levels at all........like carrots! Carrots have a GI of 95 (which is pretty high), but don't try to tell me that you'll get fat, get diabetes, etc., from eating carrots!!! Bodybuilding magazines, supplement companies, and the internet spread myths to all of us seeking to build muscle mass, only leading us to NO RESULTS! I guarantee you that if you are desperately trying to gain muscle, if you go on a low carb diet, not only are you not going to build any muscle weight, but you are actually going to get smaller than what you are already are. If you are trying to eat your way to a leaner, more defined, more sculpted you, there is NO NEED TO BREAK DOWN YOUR EATING DOWN TO ALL KINDS OF RATIOS or PERCENTAGES. Regardless of what type of foods you eat and in what combinations, "IT ALL COMES DOWN TO THE CALORIES"!

         
    Steroid articles and information and their side effects shrenksonlinepharma

     

    Contrary to what many would expect, this compound is actually only a weak agonist of the androgen receptor (AR), with poor binding. It follows, then, that its value must mostly come from non-AR-mediated effects. It is therefore a Class II steroid. Since it is not very effective in activating ARs, it should be stacked with a Class I steroid that is effective in this regard, such as Primobolan, Deca Durabolin, or trenbolone acetate. There is no point in stacking it with Anadrol®, which has similar activity -- one ought to simply use the more appropriate drug. With testosterone or Deca, Dianabol is to be preferred; with Primobolan or trenbolone acetate, Anadrol® is to be preferred (though Dianabol is still a good choice) because Anadrol® does not aromatize. For an oral-only cycle -- something I don't recommend -- Anadrol® is the better choice in my opinion for that also, at 150 mg/day (preferably divided to 3 or 6 doses.) Methandrostenolone converts to estradiol via aromatase. The amount of this conversion may be reduced by use of Arimidex, or less preferably Cytadren (see previous articles discussing dosage and dose pattern.) Or if the conversion is allowed, Clomid may be used to block adverse estrogenic effects. Irreversible hoarsening of the voice has been seen in some women from very few tablets of Dianabol: one per day for a few weeks. For this reason, in the 1960s doctors decided to end what had been a fairly common practice of prescribing this drug at one tab per day to women as a "tonic." It is not a good choice for the woman who chooses to use anabolic steroids. The usual dosing for men is 25-50 mg/day in divided doses, preferably four or five doses. The drug is 17-alkylated and so use should be limited to no more than 6 weeks, and preferably no more than four weeks, with at least an equal amount of time off. Trivial name Methandrostenolone Systematic name 17в-hydroxy-17б- methyl-1,4-androstadien-3-one CAS registry number 72-63-9 ATC code A14AA03 Merck Index Number 5978 Chemical formula C20H28O2 Molecular weight 300.435 g/mol Bioavailability Metabolism Hepatic Elimination half-life 6 hours Excretion Urinary: Pregnancy category X Routes of administration Oral

         
    Strength training strategies that actually work

     

    Over the years there has been a surge of different strength training techniques that have come onto the market and just faded away. Here we discuss the training strategies to gain the maximum amount of muscle in the shortest time possible that have stood up to the test of time. Most of these strength-training strategies have been around for years but are not followed by many training systems these days. Lets look at a few below that actually work. 1. Training Frequency The two main components of strength training are the intensity of the exercise and the recovery after the exercise. Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed to increase functional muscle size in the shortest period of time. The latest research has repeatedly shown that muscles over-compensate (become stronger) up to a week after the previous workout, provided that the muscles are trained to failure. Remember it's not the training volume but the intensity and recuperation that are important when it comes to gains in strength and muscle. 2. Exercises Per Session Tests under strict gym conditions have revealed that you've only got a limited amount of (readily available) energy to use for a weight training session. Blood tests on individuals have also revealed that blood sugar levels (available energy) drop dramatically after 20 to 30 minutes of high intensity training. As you only have a short period of time to train before our blood sugar level drops, "Exercise Selection" is crucial. You have to use Multi-Joint or Compound movements, as these offer the most training stimulus for the available amount of time. In other words, we can train many muscles simultaneously and thus use our energy more efficiently. Performing three to four exercises with high intensity during a session are what most people are capable of. All the main structures of the body are worked hard during this time. Working on these big compound movements has a knock-on effect throughout the whole body; there is no need for specialization techniques or isolation movements. The fact is, the whole body is worked hard, rest and recuperation is allowed to take place and at the next exercise session we push out a few more reps than before with the same weight, then we have gotten stronger i. e. more muscle. 3. Number of Sets per Exercise After performing one complete set a compound exercise to total failure, it should be just about impossible to generate the same force and intensity for another complete set of the same exercise. If you're able to generate the same force and intensity for this second set then it'll be pretty obvious that not enough effort has been put into the first set. Thus you'll have to raise the intensity level you put out for the first set. If you give the first set 100% effort and work the exercise hard to total failure (eg. you cannot move the bar after the last rep) then there will be not more requirement for further muscle stimulation on that specific exercise. If you think that volume training (multiple sets) is more effective then you're wrong! The latest research shows that single set training is as beneficial as multiple set training. Training one set will decrease the chances of over-training. It will also allow you to save more energy for other exercises required during the workout. 4. Number of Repetitions per Set The development of muscle and strength is interrelated, it always has been. Strength training Sessions produce increases in strength that is equal to increases in functional muscle. (You’ll become stronger and grow muscle). Cycling intensity through changes in repetitions and weight throughout a ten-week program is an effective way to maintain progression and avoid training plateaus (slumps in strength). Repetitions can be cycled, the higher repetition range will stimulate the slow twitch muscle fibres and promote endurance. Moving further down the scale, the lower repetition range will activate the fast twitch muscle fibres and increase strength and muscle size.

         
    The 3 core muscle building exercises you should be doing

     

    When it comes to building muscle I like to keep things simple. It’s easy to get caught up in the hype of hot new products and exercises that promise to be the next best thing in muscle building. Theses fancy exercises and products use long “scientific like” words and explanations to show you they work to build the most muscle. In this article I am going to get back to basics. I am going to show your three muscle building exercises you can’t afford not to do and why you should be doing them. These three exercises are the grass roots of building muscle and are essential for any serious training program. You might find it hard to believe, but with these three exercises alone you can pack on a serious amount of muscle. I refer to these exercises as the “core” to any good program. When I start planning I muscle building program for a client I always start with these three basic exercises and build the program around them. 3 core muscle building exercises: Squat The squat is the biggest exercise for packing on serious poundage. There’s no argument about it. The squat is primarily a leg building exercise. You start the exercise with a barbell resting across your shoulders standing straight up. Then bending at the knees and hips you lower the barbell down until your thighs are almost parallel to the floor. And then push the barbell back to the starting position. The main muscle groups pulled into action for the squat are your quadriceps, hamstrings and glutes. Secondary muscle groups include the lower back, adductors and to a certain extent your shoulder muscles. As you can see many muscle groups are recruited for this exercise making it the biggest exercise and biggest potential muscle builder. Like all the core muscle building exercises, you should make the squat the first exercise you do on your leg training day. Because it’s the biggest exercise you want your legs to be fresh and ready. If muscle building is your goal, aim for about 8-12 reps on the squat. Because you’ll be lifting heavy weights a good warm up is vital. Squatting is very stressful for the lower body, especially the knees, so 5-10 minutes on the treadmill and some lights squats first up are recommended. Bench Press The bench pres is the king of upper body building exercises. For years the bench press has been used to measure a lifter’s strength. How many times have you been asked “how much do you bench?” I bet you’ve never been asked how much do you squat or how many chin ups can you do. The bench is a simple yet extremely powerful exercise that targets the entire chest (pectorals), front shoulders (deltoids) and triceps. To perform a bench press you must lie on your back on a flat bench, grip the barbell at slightly wider than shoulder grip and press the bar straight down to your chest. The bench press is the biggest upper body builder because it allows you to move the most amount of weight possible. This is its advantage over the dumbbell press. With the help of a spotter you can also push yourself to lift heavier weights. There are also other advanced bench press techniques like board presses, bench press negatives and chain presses. See our link at the bottom for more details. Wide grip Chin Up If you were only going to do one exercise to work your back this would be it. The wide grip chin up is the ultimate test of a lifters power to weight ratio. This muscle building exercise is very demanding on the body. The wide grip chin up primarily hits the lats, but also targets the entire upper back, biceps and forearms. To execute this exercise you need a chin up bar or assisted chin up machine. Hold the bar in a wide grip (greater than shoulder width) with your palms facing away from your body. Start in a “hanging” position with your arms fully extended. Pull yourself up until your can get your chin over the bar and lower back to starting position. Most people will not be able to do wide grip chin ups without some lat/back training first. You can use the assisted chin up machine or lat pull down machine to strengthen your lats before attempting wide grip chin ups. This is the most demanding back exercise you can do so it must be the first exercise in your session. When you should be doing these exercises Like I mentioned previously in this article, these exercises are the biggest muscle builders and also the most taxing on your body so they must be done at the beginning of your workout to get the maximum benefits. I recommend that you do up to 5 sets on each exercise and vary the way you perform these sets each week. For example, the first week you do pyramid up sets, the second week you pyramid down and the third week you do straight sets. This keeps your muscles from getting accustomed to your routine. Good luck packing on some serious pounds!

         
     
         
    Essay Service
  • Essay Home Family
  • Essay Home Improvement
  • Essay Home Security
  • Essay Horse racing
  • Essay Hosting
  • Essay Humanities
  • Essay Humor
  • Essay Hunting
  • Essay Hybrid car
  • Essay Hypoallergenic dogs
  • Essay Improve personal life
  • Essay Innovation
  • Essay Inspirational
  • Essay Insurance
  • Essay Interior Design
  • Essay International Airports
  • Essay Internet security
  • Essay Internet Marketing
  • Essay Internet Business
  • Essays Internet Marketing
  • Essay Investing
  • Essay Investment Basics
  • Essay Ipod Video
  • Essay Ireland golf vacation
  • Essay Jewelry
  • Essay Jewelry Wholesale
  • Essay Job Search
  • Essay Junior golf
  • Essay K 12 Education
  • Essay Kitchen
  • Essay Kitchen Remodeling
  • Essays Kitchen Remodeling
  • Essay Koi
  • Essay La Jolla California
  • Essay Landscaping
  • Essay Language
  • Essay Las Vegas
  • Essay Law
  • Essay Leadership
  • Essay Leasing
  • Essay Legal
  • Essay Leukemia
  • Essay Loans
  • Essay Low cholesterol
  • Essay Making Money With Articles
  • Essay Male menopause
  • Essay Management
  • Essay Marketing
  • Essay Marketing PLR
  • Essay Marketing Your Business On The Internet
  • Essay Marriage
  • Essay Martial Arts
  • Essays Martial Arts
  • Essay Writing Martial Arts
  • Essay Medicine
  • Essay Meditation
  • Essay Membership Sites
  • Essay Men s Issues
  • Essay Mesothelioma
  • Essay Mexico Vacations
  • Essay Microbrews
  • Essay Mini Blinds or Wood Shutters
  • Essay MLM
  • Essay Mobile A V
  • Essay Mobility scooters
  • Essay Monograms
  • Essay Mortgage
  • Essay Motivation
  • Essay Motor Homes
  • Essay Motorcycles
  • Essay Motorcycles and Scooters
  • Essay Mountain Biking
  • Essay Movies
  • Essay Movie Reviews
  • Essay Moving
  • Essay Moving overseas
  • Essay Movinghouse
  • Essay Multiple Sclerosis
  • Essay Muscle Building
  • Essay Music
  • Essay Music Reviews
  • Essay Mutual Funds
  • Essay Myspace
  • Essay Networking
  • Essay Networks
  • Essay New Air Travel Rules
  • Essay New Years Eve Party Planning
  • Essay New York
  • Essays New York
  • Essay NewAirTravelRules
  • Essay Newport Beach
  • Essay New Years Eve Party Planning
  • Essay Niche Marketing
  • Essay Nursing Assistant
  • Essay Nutrition
  • Essay Office Chairs
  • Essay Online Dating General
  • Essay Online Dating Man
  • Essay Online Dating Woman
  • Essay Online Shopping
  • Essay Opt In List
  • Essays Opt In List
  • Essay Organizing
  • Essay Outdoors
  • Essay Outsourcing
  • Essay Outsourcing Ebooks and Software Jobs
  • Essay Ovarian Cancer
  • Essay Paint Ball
  • Essay Parenting
  • Essay Parentingskills
  • Essay Paris
  • Essay Personal Loans
  • Essay Personal Finance
  • Essay Pet health care
  • Essay Pets
  • Essay PH Miracle Diet
  • Essay Philosophy
  • Essay Photography
  • Essay Playstation3
  • Essay PLC AffiliateMarketing
  • Essay Podcasting
  • Essay Podcasts
  • Essay Poetry
  • Essay Politics
  • Essay Politics Commentary
  • Essay Politics Current Events
  • Essay Politics History
  • Essay Pool Accessories
  • Essay Porsche
  • Essay Power Tools
  • Essay PPC
  • Essay PPC Advertising
  • Essay Pre Paid Legal
  • Essay Pregnancy
  • Essay Private Jet Charters
  • Essay Private Label Resell Rights
  • Essay Private Yacht Charters
  • Essay Private investigation
  • Essays Private Label Resell Rights
  • Essay Product Reviews
  • Essay Prostate Cancer
  • Essay Psychology
  • Essay Public Relations
  • Essay Public Speaking
  • Essay Rawfood
  • Essay RC Hobbies
  • Essay Rc car
  • Essay Re Financing
  • Essay Real Estate
  • Essay Real Estatearticles
  • Essay Real Estate
  • Essay Recipes
  • Essay Recreation Sports
  • Essay Reference
  • Essay Reference Education
  • Essay Relationships
  • Essay Religion
  • Essay Remote control helicopters
  • Essay Renting A House Or Apartment
  • Essay Retirement Planning
  • Essay RSS
  • Essay Running
  • Essay RVs
  • Essay Sales
  • Essay San Diego
  • Essay San Fransisco
  • Essay Satellite Radio
  • Essay Science
  • Essay Scotch
  • Essay Seattle
  • Essay Security
  • Essay Self Improvement Articles
  • Essay Self Help
  • Essay Self Improvement
  • Essays Self Improvement
  • Essay Sell Your House
  • Essay SEO
  • Essay Sexuality
  • Essay Shoes
  • Essay Show Business
  • Essay Site Promotion
  • Essay Ski vacations
  • Essay Skiing Locations
  • Essay Skincare
  • Essay Skin Cancer
  • Essay Sk Vacations
  • Essay Sleepingbaby
  • Essay Small Business
  • Essay Snoring
  • Essay Snoring remedy
  • Essay Snowboarding
  • Essay Snowmobiling
  • Essay Social Networking
  • Essay Society
  • Essay Sociology
  • Essay Software
  • Essay Spam
  • Essay Spirituality
  • Essay Sports
  • Essay Sports Car
  • Essay Sports coaching articles
  • Essay St. Thomas Vacations
  • Essay Stock Market
  • Essay Stress Management
  • Essays St Thomas Vacations
  • Essay Success
  • Essay Summer Vacations
  • Essay Supercross Racing
  • Essay Supplements
  • Essay Surround Sound
  • Essay Swimming Pools
  • Essay Tattoos
  • Essay Tax attorney
  • Essay Taxes
  • Essay Tech gadgets
  • Essay Teeth whitening
  • Essay Tennis
  • Essay Terrier dogs
  • Essay Thanksgiving Party Articles
  • Essay Theater Arts
  • Essay Time Share Investments
  • Essay Time Management
  • Essay Toothache and Tooth Care
  • Essay Top Golfing Accessories
  • Essay Tracking Software
  • Essay Trafficand SEO
  • Essay Traffic Generation
  • Essay Travel Tips To European Countries
  • Essay Travel Leisure
  • Essay Travel Tips
  • Essay Trucks SUVS
  • Essay Universal Studio Tours
  • Essay Vacations
  • Essay Vacuum Cleaners
  • Essay Valentines Day
  • Essay Vehicles
  • Essay Video Sites
  • Essay Video streaming
  • Essay VideoSites
  • Essay Vitamins
  • Essay Vitamins and Supplements
  • Essay WAHM
  • Essay Wart Removal
  • Essay Wealth Building
  • Essay Weather
  • Essay Web Design
  • Essay Web Traffic
  • Essay Web Design
  • Essay Web Development
  • Essay Web Hosting
  • Essay Wedding Favors
  • Essay Wedding Games Activities
  • Essay Weddings
  • Essay Weight Loss
  • Essays Weight Loss
  • Essay Wine
  • Essay Wine And Spirits
  • Essay Women s Issues
  • Essay Writing
  • Essay Writing Speaking
  • Essay YEAR OF CONTENT
  • Essay Yoga
  • Essay YouTube
  •  
    Free Essay
    garment accessories | gament accessories | accessories | Arts | domoniterisation paragraph | MONICA ASHLEY | apina hrbek | easy essay on the topic of Demonitisation | anything | essay on importance of demonitisation | write a paragraph on demonitisation | paragrapha on demonitisation | Demonitisation eassy word easy | a short paragraph on demonitisation | paragraph of demonitisation | argumentative essay on demonitisation | short paragraph on demonitisation | demonitisation eassy | demonetisation drive eassy point to point | fullopin tube kise kahte h | Essay on demonitisation for college student | eassy on demonitisation | short eassy on demonitisation | college essay about "demonitisation" | bhujangasan eassy | steroid hormones kise khte hai? | Demonitisation short paragraph | car danting kise kahte hai | demonitisation and student life essay | Gzhel pottery
     

     

     

     

     

     

     

     
     
     
      Free Essay Archive BloguinHos