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    Free Essay
    8.7 of 10 on the basis of 2008 Review.
     

     

     

     

     

     

         
     
    Anabolic steroids use

     

    : In quite a few illnesses, medical practitioners prescribe anabolic steroids. Use of it is however suggested with caution since the drug is known to show harmful side effects. Ironically, anabolic steroids are used more for non-medical reasons than otherwise, and this has been so ever since its utility for performance enhancement has become widely known among athletes and body-builders. Glossing over what prompts people resorting to anabolic steroids' use - or is it misuse - here are some main reasons:

    1. Professional athletes in their attempts to over-perform use anabolic steroids. One remembers Canadian sprinter Ben Johnson winning the 1988 Olympic 100-meter dash in Seoul to make a new world record, but later stripped of the title when tests revealed that he partook banned steroid, stanozolol.
    2. Men suffering from behavioral syndromes, believing they look small and insignificant even though they are muscular, use anabolic steroids. Similarly, women with this problem take the drug as they tend to think they are flabby, though in actual they are quite lean and muscular.
    3. It is seen that people who have suffered physical or sexual abuse in the past often take recourse to the drug with the belief that it will make them look stronger and abler thus discouraging any future attacks.
    4. Adolescent youth get a kick out of doing risky things, like driving fast, drinking atrociously and suchlike. They are easily attracted to anabolic steroids' use.
    Are anabolic steroids not used for medicinal purpose? But yes they are. Some examples are:
    1. Helping patients gain weight after a severe illness, injury, or continuing infection. They may also be administered when patients do not gain or maintain normal weight because of unexplained medical reasons.
    2. Treating certain types of anemia and also some kinds of breast cancer in women.
    3. Treating hereditary angioedema that causes swelling of face, arms, legs, throat, windpipe, bowels, or sexual organs.

         
    Are you having trouble building muscle

     

    Have you been going to the gym regularly for months and haven’t been able to put on any serious poundage? If you answered yes to any of these questions, it’s time to take a step back and make some plans. Building muscle is not rocket science. There are four key factors that will mean the difference between building muscle and staying skinny. You have to ask yourself these four questions. Is my diet optimized for building muscle? It’s time to get out of the “3 meals per day” mentality. If you want to gain (or lose) weight you need to feed your body whole foods, six times per day. This means splitting your large meals up and eating about once every three hours. Not only is this good for your metabolism, but your body will use the foods instead of storing them as fat. Your six meals per day should consist of mainly complex carbohydrates and protein. You should aim for at least thirty grams of protein per meal. High protein foods include lean meat, chicken, fish, egg whites, cheese and milk productsplex carbohydrates are found in brown rice, brown bread and potatoes. Stay away from foods high in salt and sugar Should I be using supplements, and when should I be taking them? If you can afford supplements you should be using them. The basic three you should be considering are protein, carbs and creatine. Whey protein supplements are the fastest known way to deliver quality protein to your muscles. This makes shakes particularly effective after your workouts, when your body is craving protein for muscle re-growth. There are three key times that supplements should be taken. First thing in the morning, after your workout and before bed. If your diet is up to scratch you shouldn’t need supplements at any other time. Don’t use supplements to replace meals. Supplements are supplements, not meal replacements. Am I training hard and not smart? The biggest mistake the new lifters make is thinking that the more they workout the bigger they’ll get. This couldn’t be further from the truth! Two basic rules you must remember when it comes to weight training. First, quality is better than quantity. Second, compound exercises are the kings of building muscle. Compound exercises require at least two joint movements. Big compound exercises are the squat, bench press, wide grip pull up and seated row. These movements recruit many more muscles fibers to use to move the weight. This means more muscle groups are worked, the exercise is more challenging and the potential for growth is much greater. Generally you should be doing three compound exercises for one isolation exercise. For example your back/biceps workout might consist of wide grip pull ups, seated row, bent over row and standing bicep curl. You might think this is not enough work for your biceps? Wrong. Your biceps are worked heavily in all over these exercises; the bicep curl just finishes them off. The length of any training session should not exceed one hour. And you only need to train one muscle group once per week. This means a split routine should only need to be three days per week. In fact, most professional bodybuilders only train four times per week. Remember, it’s quality not quantity. Do I get enough rest and recovery time? When you workout you’re not building your muscles, you’re breaking them down. The reason why you looked “pumped up” when you’re in the gym is because your muscle tissue is swollen and damaged. Your muscles actually grow when you are resting. So in simple terms, no rest equals no muscle growth. So take it easy when you’re not working out. Ease up on the cardio. And make sure you get plenty of sleep. Sleep is the body’s number one time for building muscle. This is also why it’s important to eat before bed, so your body has the fuel to repair muscle in your sleep. Simple isn’t it? So you can see that despite what you read in magazines or on the web about building muscle, it’s surprisingly simple. If you get the four aspects I have mentioned in this article right, you will build muscle. If you’ve got any questions, I’m available on the forum on my site. See links in my bio.

         
    Arm exercises for beginning bodybuilders

     

    Most people new to bodybuilding pay a lot of attention to building big arms, sometimes to the point of overtraining. Don't forget, the arm muscles are brought into play during most exercises aimed at other body parts so care must be taken not to overdo things. Having said that, the arms are complex body parts in their own right and deserve a properly focused exercise program. In basic terms the arm consists of three main muscle groups: 1. Biceps brachii - two muscles at the front upper arm that run from the elbow to the shoulders. 2. Triceps brachii - three muscles at the rear upper arm that run from the elbow to the shoulder. 3. Forearm - several smaller muscles that run from the elbow to the wrist. There are seven classic exercises that will allow beginners to get off to a good muscle building start without overstraining their bodies. For all of the exercises that follow, use a weight that is light enough to allow between 10-15 reps. Three biceps building exercises are recommended for beginners: 1. Standing barbell curl - 3 sets of 10-15 reps. 2. Alternative standing dumbbell curls - 3 sets of 10-15 reps. 3. Preacher bench curls - 3 sets of 10-15 reps. Three triceps building exercises are recommended for beginners: 1. Dips - 3 sets of 10-15 reps. 2. Close grip bench press - 3 sets of 10-15 reps. 3. EZ bar lying extensions - 3 sets of 10-15 reps. One forearm building exercise is recommended for beginners: 1. EZ bar reverse curls - 3 sets of 10-15 reps. As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your arm 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.

         
    Back exercises for beginning bodybuilders

     

    From a bodybuilder's perspective one of the most important body areas is the back. Not only can it be visually impressive but a strong back is essential for intensive training and day to day living. In bodybuilding you are aiming for three things with regard to developing the back muscles: - Thickness of the upper back (traps). - Wide lats. - Highly defined lower back (spinal erectors and lower lats). As a beginner there are five essential exercises for developing these muscles quickly: 1. Dumbbell shrugs - 3 sets of 10-15 reps. This exercise will develop the traps. 2. Seated V-bar cable rows - 3 sets of 10-15 reps. This exercise will develop the mid upper back. 3. Bent over barbell rows - 3 sets of 10-15 reps. This exercise will add thickness to the upper back. 4. Pullups - Aim for 25 reps. This exercise will strengthen the entire back. 5. Pulldowns - 3 sets of 10-15 reps. This exercise will define the lats. As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your back 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.

         
    Basics of bodybuilding

     

    Bodybuilding is a sport of building muscle. Bigger and stronger is the name of the game. One of the great things about bodybuilding is that you can achieve great results with only very basic equipment and a few hours of training three to four times per week. The key to building bigger and stronger muscles is to keep progressively adding more and more weight over time. Building bigger muscles is about consistent regular training, eating properly, getting plenty of rest, and lots of weight at low repetitions. As a starting any new exercise program, is important a first check with your physician before starting a bodybuilding program. In the beginning is important that you start slow and learn proper technique. Time and time again professional body builders have said that technique is one of most important aspects of getting a good workout. It might be helpful to schedule a session with a professional trainer in the beginning so you start on the right track. If this is not an option for you there are various instructional books on the subject of bodybuilding. Above all take the time to learn proper technique. Lifting heavy weight damages muscle fibers. It is only when the muscles repair themselves that they grow larger and stronger. For this reason it is very important that each muscle group is given plenty of rest following each workout. This is why most body builders alternate muscle groups. For example, you might work on your back on Monday, your legs on Tuesday, your chest on Wednesday, and your arms on Friday. Most successful body builders will recommend that you not work a particular muscle group more than twice per week. The question may come up of whether it is best to use weight machines or free weights. The general consensus is that free weights are your best option for increasing muscle mass. Machines are typically used for isolating muscles and this is something that only professional body builders need to do before contest. The following are some basic exercises for the major muscle groups. Chest 1. Flat Bench Press 2. Dips 3. Incline Bench Press Legs 1. Squats 2. Straight Leg Dead Lifts 3. Leg Press Back 1. Pull ups 2. Barbell Rows 3. Deadlifts Biceps 1. Curls 2. Incline curls Triceps 1. Lying Tricep Extensions 2. Close Grip Bench Press Shoulders 1. Military Press. Remember to increase muscle size you will need to progressively increase poundage. Be patient. Overworking your muscles can actually have adverse effects. If you maintain a consistent regular workout routine coupled with proper nutrition and rest you will begin to see results in no time. Keep in mind it is common to see more obvious results initially and in overtime your gains will seem less apparent. This is because your body becomes used to your work out routine and in a sense knows what to expect. It is helpful to keep your body guessing by changing your workout routine on a regular basis.

         
    Benefits of strength training

     

    The benefits of a good strength training program are almost endless. Less disease, happiness and most importantly, showing off your muscles at the beach. Strength training should be part of everyone's routine. Even if you are low on time, strength training, according to the ACSM (American College of Sports Medicine), only needs to be done 2-3 times per week with each session lasting no more than one hour. For 2-3 hours per week, huge benefits can be realized. Regular strength training will: **help you in day to day activities around the house and in your yard. It will keep you independent which is especially important in the older population. Imagine not being able to lift a 5 pound bag of flour or take the garbage out by yourself. **lower the risk of osteoporosis, hypertension and diabetes. **help you avoid lower back pain. **increase bone density which is important for post menopausal women. **increase muscle mass which burns more calories throughout the day than an equal amount of fat. Even with all these benefits, many people are reluctant to start training with weights. Concerns include injury, incorrect form and for women; not wanting to grow muscles and look like a man. When beginning your strength training program, the risk of getting hurt can be greatly reduced by starting out with machines rather than free weights. As you become more comfortable with the machines, slowly learn to use free weights. If you want to stick with the machines, know that they will give you the same benifits as free weights. As for the concern that women will look like men, it won't happen without the help of steroids, which you shouldn't even consider using. Sometimes when we think of being healthy, we think of eating and running. While these are important, strength training should never be left out. Strength training provides benefits to your health that cannot be found with any other mode of exercise and shouldn't be forgotten.

         
    Best weight lifting workout tips

     

    After twenty plus years of celebrity fitness training in Beverly Hills, California, I would like to share with you my top six, most effective, weight lifting tips. If you follow these tips, you will know you have accomplished the maximum in the least amount of time. Here are the six best muscle building workout tips I have discovered throughout my years as a celebrity fitness trainer. Please note: consult with your physician prior to taking part in any exercise program. Each individual has their own specific medical history, and overall objectives. 1. Use Multi-Joint Exercises You will want to incorporate weight lifting exercises that work more than one muscle group at a time. Two or more joints are moving throughout a particular strength training exercise. Performing an exercise like this will utilize a greater amount of muscle fibers, thus stimulating growth, as well as burning more calories. Examples of such multi-joint exercises are the chest press, leg press, leg squat, pulldown, and shoulder press. These are all very effective exercises leading to greater muscle development. 2. Focus on Form Before Weight While lifting weights, it is important to focus on form. Let the particular muscle do the work, not momentum, or other muscles you are not targeting. You goal is to fatigue a particular muscle to its absolute maximum. It is not important to impress someone else in the gym with the weights you are lifting. Focus on working the muscle! 3. Repetitions Should Be Slow and Controlled Eliminating the external force, momentum, is the key. Once again, let the targeted muscle do the work, and nothing else. Zone in on that particular muscle. You should concentrate on moving the weight using a cadence of two seconds positive motion, and four seconds back (negative). Please remember, this is weight lifting, not weight throwing. 4. Proper Rest Between Workouts Is Critical Make sure your weight training workouts are high enough in intensity to stimulate muscle tissue growth, and have the proper rest between workouts to allow this growth to occur. The average amount of rest between workouts is 2-10+ days depending upon the intensity level. You shouldn't feel tired, and sore before your next workout, but eager to conquer the weights. 5. Don't Do Too Many Sets Too many sets will put you in an over-trained zone. All you need is one, all out, set to momentary muscle failure in order to stimulate optimal muscle growth. Anything more is counter productive. However, light warm up sets are fine, and necessary. 6. Track Your Progress Without tracking your workouts you will not know where you are, and where you need to go. Be a mad scientist and track your workouts. The information you gather will tell you more about yourself than a muscle magazine will. If you want the most effective, efficient weight training workout, then follow these six simple tips to maximum muscle development. *** Attention: Ezine Editors / Website Owners *** Feel free to reprint this article in its entirety in your ezine, Blog, Autoresponder, or on your website as long as the links, and resource box are not altered in any way. Thank you! Jim O'Connor - Exercise Physiologist / The Fitness Promoter Copyright (c) - Wellness Word, LLC 9461 Charleville Blvd. #312 Beverly Hills, CA 90212 1-866-935-5967

         
    Big strong chest muscles command respect and confidence

     

    So you want to build big and powerful chest muscles? Huge big pectoral muscles (pecs) or chest muscles that command respect and adoration? You can be the proud owner of a big and powerful chest. Many people actually think that there are 2 separate chest muscles, well there aren't. The chest muscle or pecs that you see on each side of your chest is a fan shaped one continuous muscle although they may be called by different names such as pectoralis major, minor and clavicle head to differentiate the different parts of the same muscle. All chest exercises work your chest muscle but from different angles which places different stress on your chest. You need to use a variety of chest muscle exercises to hit your pecs at various angles to stimulate massive muscle growth. Each different angle you use with any chest muscle exercises will reach into various different fibers in your chest muscles for effective stimulation of different areas of your pecs so that your entire chest will grow muscles fast and symmetrically giving you that broad and powerful chest that threatens to rip through your t-shirt. For best results building your chest muscles, use free weights, especially dumb bells instead of machines. Chest muscle workout that use any chest machines should be avoided as it has many disadvantages like it will not only produce the desired results may also cause injuries because of its narrow range of movements. Your chest muscles will also not grow fast because machine exercises lack the involvement of synergistic muscles or surpporting muscles. As with any weightlifting workout, proper lifting form and techniques are of paramount importance. Many people typically use only 1 or 2 types of chest exercises and almost invariably, it's the flat bench press and flys. Well, to build a powerfully big and well chiseled chest muscles, that is a fatal mistake as you do not adequately hit the pecs from all angles so as to stimulate muscle growth in your entire chest muscle. All chest muscle exercises will not only work your chest but also your delts, biceps and triceps to a lesser extent. So you need to focus, visualize and to concentrate the force on the chest. Mind and your chest muscle connection is vital here so as to make your chest work harder instead of using your triceps, delts or biceps to power your chest workout. Also work on the full range of motion and squeeze your chest muscles hard at every top of each movement. Always lower your weight slowly and deliberately fighting gravity to provide more resistance to your chest muscles and therefore elicit more muscle fibers for more muscle growth. A word of caution though. You will need a spotter or a personal trainer for safety reasons because you must lift heavy for excellent muscle gain especially so for chest muscle development. Your spotter or personal trainer will also be able to correct your mistakes and help you with forced reps to reach into the deep tissues to elicit maximum muscle fiber stimulation.

         
    Bigger body muscle bars

     

    Here is how to eat your way top massive gains Commercial Calorie bars are not new and they are not cheap, a good bar will cost you $2-$3 dollars a bar and I personally don't think they are worth the money… for that kind of investment I would purchase a good and proven weight gainer But for those of us who want mass, and are always looking at the mirror to see gains I have a great solution...Make your own MUSCLE BARS. Before I go on, I want to state some rather obvious facts: FACT NUMBER ONE - if you want to gain mass at an accelerated pace...EAT FAT! Yes don't avoid fat, fat is essential in the mass gaining process, dietary fats play a essential role in muscle building hormone production which ARE the Keys to outstanding muscle growth. I have never known any one to gain mass on a low fat diet, it just will Not happen and let me tell you, if you are getting fat on a high calorie diet, I would not accuse your fat intake, no! Rather I would accuse the simple sugars in your diet. Also a low fat diet will lower your testosterone levels, something you want to avoid when you are trying to gain weight... also you should Know that it is far easier to lose weight or fat if you first gain muscle mass(with some fat)first then try to lose the fat before trying to build muscle mass…this is true even if you are obese my overweight clients, I first get the to build muscle before trying to lose fat...it way easier since muscle tends to increase your metabolism on a permanent basis, making you a fat burning machine. However not all fats are created equal, you want to avoid the saturated kind (as found in animals) and consume The essential fatty acids...EFA's fats are energy and your body will burn it if you train correctly as espoused in the fastmuscles growth system... fastmuscles The recipe that follows is simple to make and it will provide you with several days’ worth of weight gain dense snacks... The next time you are heading out to your workouts; consume one of these babies and watch the energy boost. And you will not have to resort to the use of candy bars or some unhealthy snack 1/2 cup butter 1 cup apple juice concentrates (the frozen kind) 1 teaspoon vanilla 3 whole eggs 2 cups whole wheat flour 1 cup raw wheat germ 1/2 teaspoon baking powder 1/2 teaspoon baking soda 1 cup sunflower seeds 1 cup pecans 1 cup raisins 1 cup chopped dates Preheat the oven to 350 degrees; blend the butter, eggs, apple juice And vanilla together, sift together with flour, wheat germ, baking soda and baking powder then add them to mixture. Add the rest of the ingredients, mix well and press into an oblong glass pan than you have buttered and floured, now bake until the top is golden brown-about 30 minutes, refrigerate to keep fresh You will get 12 bars out of these and each one gives you 561 calories 30 grams of fat, carbohydrates 51 grams, 12 grams of protein... And cost you less than a dollar each.... If you want to increase the portion value, include two scoops of massive growth Hope you enjoyed this article...

         
    Body building basics building a better body you can be proud of

     

    There are as many varied opinions on what “plan” one should follow to build muscle, as there are people who have those opinions. On one thing they do agree, however. You must have a regimen. · You can begin by defining your objective. · Why are you interested in body building? · What do you hope to accomplish? · What is your ultimate goal? It’s all about commitment and belief. There is an abundance of information about how to begin and conduct your journey, but without a burning desire to achieve, you are doomed to inevitable failure. The following tips are not intended to be a “one size fits all.” Take from it what you will. In that light, consider the following list: 1.Before beginning any serious weight lifting or body building regimen, consult your physician. 2.Set your goals. Define what you expect to achieve with your new bodybuilding campaign within a realistic time frame. If you create goals that are unattainable you are setting yourself up for failure. You can become bored, disappointed and disillusioned to the point where you may give up. This is a very sad outcome to what might have been the best decision of your life. Don’t sell yourself short. Set your long-term goals, of course, but also set short-term goals that are achievable. And, don’t forget to reward yourself when you do achieve them. 3.Consider the costs. If you don’t already have a budget, create one. Then, determine what amount of discretionary funds you have available for your bodybuilding program. This will determine whether you can afford to have a home gym or if your needs would better be served by joining a club. Joining a club is still a good short-term introduction before spending hundreds or thousands of dollars on equipment that might not be appropriate for your needs. 4.Don’t forget some of the low cost alternatives to purchasing your bodybuilding equipment. If used equipment is still functional why spend the extra dollars just for a little glitz! Good, brand name used equipment is every bit as functional as something right off a showroom floor. 5.Consider combining a home gym along with a membership in a public facility. Purchase less expensive free weight equipment for use at home and join a gym to have access to the more expensive equipment. You can design your entire workout routines around a combination such as this. 6.Eat healthy! This can’t be stressed enough. The only true bodybuilding aids are good nutrition. Consult a licensed dietician. Watch your local community calendar for free seminars on diet and nutrition. Learn all you can about what nature freely provides that can help you to develop a healthy diet. 7.If you choose to use dietary supplements, make certain that you know what you are putting in your body. Follow the packaging guidelines we outlined above. Ask your physician for his/her recommendations based on the regimen you have selected. No friend, coach or acquaintance can take the place of your physician. In fact, you may even investigate finding a physician who specializes in sports wellness. 8.Be kind to yourself. Yes, it’s important to push to achieve your goals, but it’s very easy to tip the scales in the other direction and create a nightmare for yourself. Obsessive, compulsive behaviors are not conducive to a healthy bodybuilding lifestyle.

         
    Body building for beginners

     

    : Body building or even just showing up at a gym can be intimidating for a beginner. Provided below are some tips that can help you get into body building, and into your first fitness club: Seek Advice - There is no sense trying to learn it everything yourself when starting out in Body Building. Take some time to talk to others who are more experienced, and learn what you can from them. When using new equipment or a new exercise it is also always a good idea to talk to someone, to ensure that you don’t get injured.

  • Sleep - When working out for the first time it is important to ensure that your body is getting the rest that it needs. This will usually be more than what you were taking before!

  • Diet - Just as important as sleep it’s important to ensure that your diet is keeping up with your exercise. This doesn’t just mean eating more, it means eating better. Think of your body as an automobile. The more you drive a car, the more fuel you need to put into it. You need to ensure that you are putting the proper fuel in your car as well, to ensure that it will drive consistently and perform to spec.

  • Set Goals - Set goals that are attainable. Out of reach goals only set yourself up for failure. Take it one step at a time, and enjoy/celebrate your success all the way up the ladder.

    Whether it’s another 10pounds to your bench press or just making it to the gym 3 days a week, you need to set goals, otherwise it’s easy for your workout to get pushed aside when life gets busy.

  • Visualize Success - It’s important to see yourself succeeding before you even begin working out. This winning mind set will take you to new levels in your training and will set yourself up for success! Be smart about getting into body building to ensure that you will achieve success both mentally and physically. Feel free to reprint this article as long as you keep the following caption and author biography in tact with all hyperlinks.

  •      
    Bodybuilding

     

    Bodybuilding is an activity that operates according to scientific principles and science is mathematically based. Bodybuilding is not an exact science and it's not healthy to look up to some guru for all your answers. Bodybuilding is the art and the science of developing your body. Modern bodybuilding is ritual, religion, sport, art, and science, awash in Western chemistry and mathematics. An extremely important aspect of bodybuilding is proper nutrition. The diet aspect of bodybuilding is just as important, if not more, than the weight-lifting aspect. Bodybuilding is not a one-hour training session five days a week. Bodybuilding is more a philosophy of life than a straightforward physical activity. Bodybuilding is not just a sport; it is an investment in your body and your life. Bodybuilding is not about lifting weights, but about training muscles. Bodybuilding is designed to develop the muscles for general, sportive or corrective purposes. Bodybuilding is more than just a sport, it's a life style. Bodybuilding is a sport that mainly emphasizes physical appearance, body configuration and shape, trying to achieve aesthetics perfection. If you're looking for a way to feel and look great - then bodybuilding is for you. Bodybuilding is, in its method and ideals, a contradictory practice.

         
    Bodybuilding supplements may not be necessary

     

    To supplement or not to supplement – that is the question on more bodybuilder’s lips than ever before. Are they safe? What works and what doesn't? Lets have a look at the basics. There are various reasons why athletes may be interested in supplementation.  Concern about getting adequate nutrients from our food supply.  Suspicion of pharmaceuticals.  Belief that diet alone will not achieve optimal nutrition Supplements include the following:  Vitamins  Minerals  Amino Acids  Herbs The concerning thing about supplements is that anything classified as a dietary supplement is not required to meet any FDA or other standards! Think about that! there are no regulations in place that guarantee the safety or purity of something sold as a supplement. They are also not made to meet the similar safety requirements as prescription drugs or any other manufacturing standards. They are not required to meet product potency or purity ratings and are not required to prove the effectiveness of any health claim that is made. Studies suggest that a number of supplements may deliver on advertising claims. However, trainees are spending large sums of money on products that have little or no proven usefulness. Personally I find the use of supplements over rated and as with strength training, supplementation asks the same question “if a little is good then maybe more has to be better” Supplementation and steroids started to proliferate when volume strength training became the training system of the day. Young strength trainees slaving in the gym for five to six days a week was seen as normal. All this without making any progress or putting on any size whatsoever. They then turned to the latest supplement or steroid thinking that this is the magic bullet to put on that added muscle when all the time they were just plain "overtraining" The cold hard facts are that the majority of the regular trainees in your gym are overtraining. The sad reality is that the type of training that you find in bodybuilding books and magazines (and used by the stars) are irrelevant to the majority of the population and has a high failure rate. If more bodybuilders started using more infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger… MOST OF THE WEIGHT GAIN SUPPLEMENTS AND STERIODS AVAILABLE TODAY WOULD NOT BE NEEDED. The bottom line on weight gain supplements  Before taking a supplement try to make modifications to your diet that might achieve the same goals.  Only choose products that show the amount of active ingredients on the label that are required.  Be aware that “natural” does not mean ‘safe’  Some herbal supplements may have unpleasant side effects. Listed below are some popular bodybuilding supplements available on the market today: Creatine monohydrate Creatine was first introduced to the market place some eight years ago and has since become the most popular bodybuilding supplement of all time. Creatine is said to significantly increase lean muscle mass, improve performance, increase energy levels and speed up recovery rates. Creatine also stimulates the uptake of amino acids in the proteins, which means that the more that it's used the more muscle that may be grown. Dosage: A loading phase of 20grams a day for the first five days then a maintenance phase of 5grams a day from then on. Whey Protein isolate The highest yield of protein currently available and is extracted from milk. This is another popular supplement for athletes and bodybuilders because of its high proportion of amino acids. It is supposed to be high in potassium, which is essential for muscle growth and is an antioxidant and a good immune system builder. Dosage: 20gms - 100gms a day. Tibulus Terrestris Tribulus terrestris is a plant that grows in many tropical and moderate areas of the world and is very rich in chemical compounds such as saponins, flavonoids and alkaloids. Tribulus terrestris is supposedly a testosterone enhancer. and increases sex drives in both men and women. Dosage as per bottle. Glutamine Is a non-essential amino acid, which makes up to 60% of the amino acids in the bodies muscles. Glutamine containing products are protein shakes and good quality protein powders; it can also be added to protein shakes for added potency. Dosage: 5grams to 15 grams per day. So please remember a supplement is something added to the diet to make up for a nutritional deficiency or imbalance they are not intended to substitute for eating a balanced diet. If they are to be taken at all they should only be used to supplement the diet and not replace it.

         
    Build big biceps strong arms and solid triceps

     

    In every gym that you go to, you will see people pumping their biceps. Biceps along with the pecs and abs are sometimes called vanity muscles because they are the most visible and therefore commands the most respect. Invariably, when you ask someone to show you his muscles, he will probably flex his biceps. Before we discuss biceps development, I want to point out that the biceps make up only one third of your upper arm with triceps the other two-thirds. So to have an impressive arm, you must build your triceps too or the effort on your biceps will not show good results. Many people fail to realize this and that is why you see them doing curls after curls without much improvement. We will touch on triceps exercises in another article. For now, let's talk about biceps. Here are some exercises that will blast your biceps. Most of you would have done some or all of these exercises. The question I am asking is, are the exercises done in the correct form and techniques because if they are not, you will most likely be wasting your time as your biceps will not grow to its full potential. Perform each exercise for 3-5 sets once or twice a week and at reps between 6-10, but make sure that at the high end of the reps, you will not be so fatigued that you can't perform another rep in good form. a) Standing Barbell Curl/ EZY Bar You can perform this exercise with either a straight bar or an ezy bar. This is a great mass building exercises for your biceps. Stand with feet shoulder width apart and grasp the bar with an underhand grip, hands should also be about shoulder width apart. Curl the bar up slowly focusing intensely on the biceps contraction. Do not swing or use momentum to curl especially at the later stages when your biceps get weaker. Never swing or move your body, only your arms are moving. Keep your elbows locked to the side of your body and do not pivot them. Then lower the weight, taking 3-4 seconds resisting the weight on the way down to emphasize the negative part of the exercise. Never let gravity pull the weights down. At all times, do not curl or bend your wrist which must always be in a straight neutral position. b) Incline Dumbbell Curls This exercise will hit different fibre in your biceps and gives you the peak bicep look. Sit back on an incline bench holding a dumbbell in each hand, keep your elbows well forward throughout the movement, curl the weight upward and toward the shoulder level. Then squeeze your biceps hard at the top position. Lower the weights again, slowly under full control. The speed and techniques are similar to what was described earlier. c) Preacher Curl Similar to barbell curl but using the preacher curl station. This is an excellent bicep peaking isolation exercise. d) Hammer Curl Hammer curl gives your biceps the full look and your forearms are also working hard. Similar to incline dumbbell curl except you will be using the hammer grip on the dumbbell like holding a hammer knocking nails in and standing up instead of sitting down. e) Build Biceps Tips Focus on the movement of your biceps all throughout the motion. Don't lift weights that are too heavy that will compromise your form and techniques to show off. By slightly turning and squeezing, you'll build more peak on your biceps. Like all exercises, pose and stretch the biceps between sets. This is to flush out lactic acid and help your biceps recover better for the next set. Remember to change the order of the exercises you perform after 6-8 weeks to shock your biceps into new growth and watch those arms grow!

         
    Build big muscles fast. gain muscle mass guide

     

    So you want to build big muscles? Simple isn't it? Just join a gym and hit those weights regularly and viola, in a couple of months, you will gain so much muscle mass that you are ready to take on any bodybuilding contest. Is it really that simple to build big muscles? Well, to gain muscle mass, there is much more than just hitting the gym regularly. Here are some muscle mass gaining tips :- a) Eat and Eat - To build muscles, you must eat. Your calorie consumption must be more than your calorie expenditure. If you expand all the calories you have eaten, then where are the calories to build muscles? 2) Protein - Make sure that you eat enough protein. You should eat at least one gram of protein per pound of your body weight everyday if you want to gain muscle mass fast. If you don't get enough protein, your muscles won't grow big. 3) Supplement - If you cannot have adequate protein from your normal meals, supplement with protein shakes. If you want more strength so that you can lift heavier weights to grow bigger muscles, take Creatine supplement. 4) Weight Training - You must lift with heavy weights and to add on more weight consistently to progressively build your muscles. But it is very important not to sacrifice correct lifting techniques and form for the sake of lifting heavier. 5) Lift Free Weights - Use free weights like dumbells and barbells to recruit more muscle fibers so that more muscle fibers can be worked on. 6) Compound Exercises - Work with compound exercises like bench presses, squats, barbell rows, chin ups and dead lifts to build big muscle mass. If you concentrate on working your puny muscles like your biceps, then you will only have puny muscle growth. 7) Get Enough Rest - Have rest days in between your workout days and do not work the same muscle group more than twice a week. Your muscles need to recover from your workouts in order to grow big. 8) Get Enough Sleep - Sleep at least 8 hours a day. More even better. Your muscles grow when you sleep. If you practise the above 8 steps consistently, your muscles will grow fast and big. Of course there are many more things you can do to achieve a competitive bodybuilder's physique of which I cannot cover in just an article here. So do research for more knowledge.

         
     
         
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