Every now and then I find myself stuck in the same routine and my workout starts to get a little boring. I know this will happen when it starts because it's easy to miss my regular workout. I noticed recently: What happened when I spoke easily about going to the gym for almost 2 weeks, respectively. Clearly, it was something to change. Here are some ideas that are used from time to time just to spice up my workout. Give them a try, and I'm sure you will find some new excitement to your workout as well.
Change your grip!
This is small change compared to most other countries you can do, but a way to spice up your workout from time to time is to change the way you enter a bar when you do dumbbell exercises or machines. And seized one of the favorite palm. In fact, I have read several articles for fitness trainers and professional athletes of others who suggest that exercises such as bench press, you should be using a pointer to the palm.
What is the palm-making? We'll use the bench press as an example of a pointer to the palm. Many of us are guilty of using the standard in this exercise, including me. A standard where you wrap your hand around the bar, as if it was carrying a baseball bat. If you want to bench press more effectively, and try not to get around the thumb bar. Maybe you think you will lose some stability by doing so, but I've never had this problem. You may have to bend your wrist a little more to compensate, or cut a little weight. The main advantage to use the grip to refrain from any type of exercise is that by placing the thumb in this situation, you can reduce the amount of effort that your forearms will be in the process. Will, therefore, the muscles of the chest and triceps work harder to raise. Try this, and I'm sure you'll see the difference the next time you perform a bench press.
Try Trisets!
You've probably heard of super-groups, where you can do two consecutive years without rest in between. Have you ever tried to do three different exercises? It works fine with biceps exercises. Feature for triset with biceps workout, is that it allows you to link to the biceps really hard in three different ways. Here is an example triset Biceps: curls history, iron hammer curls dumbbell curls in the opposite direction. You will also notice in this movie you need to change your grip with each set of triset. This is the best way to use triset. Here is an example triset with headers: straight down the pay cable bar, cable lifters by a rope, cable reverse pushdowns. Again, the key here is to change to deal with each exercise. Give it a try, and I'm sure you will feel a new pump in any part of the body to use!
Dividing the change you!
Do you follow the same routine for the split times two? Not familiar with the division of your chest routine, headers, back and biceps, or something like that for several months? Try to reverse split or split to five days instead of a split in 3 days. Did chest and biceps, triceps, and just returned to mix it up a bit.
These are just some basic ideas, but this is always a good idea to mix your routine on a continuous basis. In this way you can keep your body guessing and growing to adapt to changes in the pressure put on your muscles.
Saturday, August 18, 2012
15 muscle building rules for skinny men and girls! (Part 1)
Why not gain weight?
Although there may be many reasons why you may be thin, and most obvious reason is because of your genes. If your parents are naturally thin or have a small body, then you'll most likely the same small body type.
To some extent, and size can also be controlled by metabolism. If you have a hard time gaining weight of any kind (fat or muscle) then you will most likely have a fast metabolism. It simply means that your body burns calories at a faster rate than normal. Must take this into consideration when considering a plan or program of training. Is it geared towards someone with your metabolism and goal?
Now, as you know, there are many ways to train. Hundreds, even thousands. Some work and some do not, but the specific purpose of weight gain, and there are some things that the world Skinny all players must do.
Although I cover a lot of information here is not "magic" that you love, I see that the rules should be the foundation regarding weight gain. Not all the answers, but they are specific elements that must be addressed in a weight gain program successful.
You should be able to easily integrate these rules into the current program to make it more appropriate for your body and your goals.
GENERAL RULES
1.Get the proper information that belongs to your requirements and objectives.
The first big problem I find in most people is the lack of correct information. Yes, you are motivated and doing things, but your effort is wasted in the diet is incorrect, information and training. Basically, men lean and advice to people who have not had a weight problem. We want to know how to gain weight? Then you find people have reviewed your shoes. Person who has been where you are.
2.Set specific purpose and a plan of attack.
If you were to drive across the country in another city, you start driving randomly, or if you plan a path that would get quickly and efficiently?
Thinking about the road map and your goal as a destination. Without a plan and a specific purpose and will be without focus and can easily get lost, or side track. This happens more often than not, as you know. I see many people at the gym doing whatever, or whoever eats only - a plan or specific goal. They wonder why not make progress. They did not have focus.
The presence of a specific program to follow allows you to take every working day. This work focuses on obtaining precisely to your destination quickly. There is no thinking, guessing or discussing. You just do it. A specific plan provides necessary daily structure that keep you on the way forward, it also helps to develop good eating habits and training that will benefit you long after you've reached your destination.
3.Have confidence, believing in what you do.
Face it, we live in a cruel world. Hatred and jealousy are everywhere. For most people who start a fitness program to improve, and started half the battle. And the other half will stay motivated throughout the constant negative attacks than others. A few words of serious negative if you let it.
Perhaps the most insulting things you hear that friends and colleagues and acquaintances at the gym. People hate change. It is dangerous, because they suddenly discover that there is more to you than they were probably willing to admit. They feared that it does reach your goal. It makes it look less "superior".
Once you have started your plan, you must have faith and belief in what you do. Stay focused and avoid overly critical or negative people. If you have, and keep your business on yourself. When I started working in my program, I stopped to talk about what I did, because I'm tired of hearing things like "you can not do it," "Impossible," "You're wasting your time and money." The funny thing is, now, these people are constantly listening to me for advice.
It's your life. This is your body. It's your dream. Do not let your success or failure to rest in the hands of others.
In Part 2 of this Article, and include your training rules and guidelines to ensure more muscle gain.
Although there may be many reasons why you may be thin, and most obvious reason is because of your genes. If your parents are naturally thin or have a small body, then you'll most likely the same small body type.
To some extent, and size can also be controlled by metabolism. If you have a hard time gaining weight of any kind (fat or muscle) then you will most likely have a fast metabolism. It simply means that your body burns calories at a faster rate than normal. Must take this into consideration when considering a plan or program of training. Is it geared towards someone with your metabolism and goal?
Now, as you know, there are many ways to train. Hundreds, even thousands. Some work and some do not, but the specific purpose of weight gain, and there are some things that the world Skinny all players must do.
Although I cover a lot of information here is not "magic" that you love, I see that the rules should be the foundation regarding weight gain. Not all the answers, but they are specific elements that must be addressed in a weight gain program successful.
You should be able to easily integrate these rules into the current program to make it more appropriate for your body and your goals.
GENERAL RULES
1.Get the proper information that belongs to your requirements and objectives.
The first big problem I find in most people is the lack of correct information. Yes, you are motivated and doing things, but your effort is wasted in the diet is incorrect, information and training. Basically, men lean and advice to people who have not had a weight problem. We want to know how to gain weight? Then you find people have reviewed your shoes. Person who has been where you are.
2.Set specific purpose and a plan of attack.
If you were to drive across the country in another city, you start driving randomly, or if you plan a path that would get quickly and efficiently?
Thinking about the road map and your goal as a destination. Without a plan and a specific purpose and will be without focus and can easily get lost, or side track. This happens more often than not, as you know. I see many people at the gym doing whatever, or whoever eats only - a plan or specific goal. They wonder why not make progress. They did not have focus.
The presence of a specific program to follow allows you to take every working day. This work focuses on obtaining precisely to your destination quickly. There is no thinking, guessing or discussing. You just do it. A specific plan provides necessary daily structure that keep you on the way forward, it also helps to develop good eating habits and training that will benefit you long after you've reached your destination.
3.Have confidence, believing in what you do.
Face it, we live in a cruel world. Hatred and jealousy are everywhere. For most people who start a fitness program to improve, and started half the battle. And the other half will stay motivated throughout the constant negative attacks than others. A few words of serious negative if you let it.
Perhaps the most insulting things you hear that friends and colleagues and acquaintances at the gym. People hate change. It is dangerous, because they suddenly discover that there is more to you than they were probably willing to admit. They feared that it does reach your goal. It makes it look less "superior".
Once you have started your plan, you must have faith and belief in what you do. Stay focused and avoid overly critical or negative people. If you have, and keep your business on yourself. When I started working in my program, I stopped to talk about what I did, because I'm tired of hearing things like "you can not do it," "Impossible," "You're wasting your time and money." The funny thing is, now, these people are constantly listening to me for advice.
It's your life. This is your body. It's your dream. Do not let your success or failure to rest in the hands of others.
In Part 2 of this Article, and include your training rules and guidelines to ensure more muscle gain.
12 secrets to gain comprehensive
By Scott White
If you really want to get the size of the material stopped reading in magazines and find a coach that knows what they are doing.
Eat organic, you are what you eat (if you give yourself a hamburger give 10 059 10 059 muscles of the body that makes you look like garbage.)
Eat according to the type of metabolism, "and diet writing metabolism"
Raised primarily in the 8-12 rep range
It should be your tempos ranging from 3.1.3 to 4.1.4 and no more
You total time under tension for each lift should only last 60 seconds or less (this is because you want to produce, such as testosterone and growth hormone more.
Do not lift more than 45 minutes in the workout, and less at a higher density is worth more than that.
May be different if you're pro-hormones or juice, and given the time to recover.
Should not be doing any heart disease
Raise the building on the composition of your genetic type of muscle fibers, if you tend to be more than athletic endurance will do better lifting representatives a little higher, and if you're more athletic speed that will do what is the best representatives of lifting a little weight heavier lower .
Can nutritional supplements and other things to help achieve comprehensive, and we all know what are the pros and the use of most amateur lifting in the gym.
Although the follow-up of science to do much more to you than taking pills to prevent pregnancy.
If you really want to get the size of the material stopped reading in magazines and find a coach that knows what they are doing.
Eat organic, you are what you eat (if you give yourself a hamburger give 10 059 10 059 muscles of the body that makes you look like garbage.)
Eat according to the type of metabolism, "and diet writing metabolism"
Raised primarily in the 8-12 rep range
It should be your tempos ranging from 3.1.3 to 4.1.4 and no more
You total time under tension for each lift should only last 60 seconds or less (this is because you want to produce, such as testosterone and growth hormone more.
Do not lift more than 45 minutes in the workout, and less at a higher density is worth more than that.
May be different if you're pro-hormones or juice, and given the time to recover.
Should not be doing any heart disease
Raise the building on the composition of your genetic type of muscle fibers, if you tend to be more than athletic endurance will do better lifting representatives a little higher, and if you're more athletic speed that will do what is the best representatives of lifting a little weight heavier lower .
Can nutritional supplements and other things to help achieve comprehensive, and we all know what are the pros and the use of most amateur lifting in the gym.
Although the follow-up of science to do much more to you than taking pills to prevent pregnancy.
8 proven strategies to achieve maximum muscle gains
There are a lot of conflicting information out there when it comes to building muscle, and can sometimes be very difficult to know where to start. If you are a novice looking for some basic average to follow in the gym, and 8 following start you on the right track.
1) training with weights and focus on compound movements with free weights.
If you want to make solid gains, noteworthy in size and strength, must be trained at all with free weights, and an emphasis on training, basic education complex. Exercise is a compound that stimulates more than the removal of any muscle group at a time. Examples of these lifts are the squat, deadlift, bench press, chin up, a row of iron, press, overhead, and rushed down. Compound movements allow you to deal with the most weight and stimulates the greatest total number of muscle fibers.
2) must be prepared to train hard.
One of the biggest factors that separates those who make modest gains from those who benefit serious is the level of training intensity. To stimulate your muscle fibers to their full potential, you must be prepared to take each group performed in the gym to the point of muscular failure.
The muscular failure: The point that can be completed any new iteration using an appropriate model.
Training intensity and half-maximal'll leave you with nearly the maximum results, plain and simple.
3) Track your progress in the gym every week.
Our bodies build muscle because of a reaction to adapt to the environment. When you go to the gym, you can break your muscle fibers by training with weights. Your senses of the body as a potential threat to the survival and will react accordingly by rebuilding the damaged fibers bigger and stronger to protect against any potential threat to the future. Therefore, to achieve steady gains in muscle size and strength, you should always focus on progress in the gym every week. This may mean that one or two representatives from more ports of each exercise or adding more weight on the bar. Keep track of the detailed training to track your progress as your strength increases over time.
4) Avoid overtraining.
Overtraining is your number one enemy when it comes to building muscle size and strength. When most people start training program, they are stuck with the misguided notion that more is better. They naturally assume that the more time they spend in the gym, the better the results will be achieved. When it comes to building muscle, nothing could be further from the truth! If you spend much time in the gym, and actually get away from your goals instead of addressing them. Remember, muscles do not grow in the gym, but result from the gym, while you rest and eat. Recovery is particularly vital to the process of muscle growth. If you do not provide your body with the right time to recover between workouts, and your muscles do not have the chance to grow.
5) eat frequently.
The main area where most people fail miserably at the task of building the muscles that are all very important task of proper nutrition. Training with weights is only half the equation! You break down muscle fibers in the gym, but if you do not provide your body the right nutrients at the appropriate times, and the process of muscle growth will be almost impossible. You should be eating anywhere from 5-7 meals a day for, spaced 2-3 hours to keep the body in an anabolic muscle building, at all times. Each meal consists of a high quality protein and complex carbohydrates.
6) increase the amount of your protein.
Among the three basic food products (proteins, carbohydrates and fats) protein is without doubt the most important for those who are looking for size and muscle strength. Protein is found in literally every single cell to monitor 30000000000000 body consists of a main role in the construction and repair of body tissues. Without enough protein, it would be physically impossible for your body to collect a large amount of lean muscle mass. If your body is a house, think of protein, such as bricks. The general principle is to consume 1 to 1.5 grams of protein per pound of body weight each day of high quality sources such as fish, poultry, eggs, beef, milk, peanut butter and cheese.
7) increase the amount of your water.
If you want one. Simple and easy and very effective for maximizing your muscle gains, drinking more water, it is Water plays several key roles in the body can not be overstated in importance. In fact, your muscles is the only compound of 70% water! Not only drinking more water cause your muscles to appear fuller and more vascular than that, but it will also increase your strength as well. Research has shown that only 3-4% drop in water levels in the body can affect the muscular contractions of 10-20%! Aim to consume 0.6 ounces per pound of body weight each day for best gains.
8) to be consistent!
Consistency is everything. Those who make the greatest gains in muscle size and strength are able to implement appropriate technologies on a very regular basis. With science is not enough, you should apply!
Strength training is the result of the cumulative impact of small steps. Certainly, we will perform an additional Rep on your bench press not make a huge difference in your overall results, and do not consume a single meal. But in the long run, those made by other representatives and all those who eat small meals will decide your overall success. If you work hard and accomplish all the tasks to build your muscles in a coordinated manner, and all of these steps is equivalent to significant gains in size and strength.
1) training with weights and focus on compound movements with free weights.
If you want to make solid gains, noteworthy in size and strength, must be trained at all with free weights, and an emphasis on training, basic education complex. Exercise is a compound that stimulates more than the removal of any muscle group at a time. Examples of these lifts are the squat, deadlift, bench press, chin up, a row of iron, press, overhead, and rushed down. Compound movements allow you to deal with the most weight and stimulates the greatest total number of muscle fibers.
2) must be prepared to train hard.
One of the biggest factors that separates those who make modest gains from those who benefit serious is the level of training intensity. To stimulate your muscle fibers to their full potential, you must be prepared to take each group performed in the gym to the point of muscular failure.
The muscular failure: The point that can be completed any new iteration using an appropriate model.
Training intensity and half-maximal'll leave you with nearly the maximum results, plain and simple.
3) Track your progress in the gym every week.
Our bodies build muscle because of a reaction to adapt to the environment. When you go to the gym, you can break your muscle fibers by training with weights. Your senses of the body as a potential threat to the survival and will react accordingly by rebuilding the damaged fibers bigger and stronger to protect against any potential threat to the future. Therefore, to achieve steady gains in muscle size and strength, you should always focus on progress in the gym every week. This may mean that one or two representatives from more ports of each exercise or adding more weight on the bar. Keep track of the detailed training to track your progress as your strength increases over time.
4) Avoid overtraining.
Overtraining is your number one enemy when it comes to building muscle size and strength. When most people start training program, they are stuck with the misguided notion that more is better. They naturally assume that the more time they spend in the gym, the better the results will be achieved. When it comes to building muscle, nothing could be further from the truth! If you spend much time in the gym, and actually get away from your goals instead of addressing them. Remember, muscles do not grow in the gym, but result from the gym, while you rest and eat. Recovery is particularly vital to the process of muscle growth. If you do not provide your body with the right time to recover between workouts, and your muscles do not have the chance to grow.
5) eat frequently.
The main area where most people fail miserably at the task of building the muscles that are all very important task of proper nutrition. Training with weights is only half the equation! You break down muscle fibers in the gym, but if you do not provide your body the right nutrients at the appropriate times, and the process of muscle growth will be almost impossible. You should be eating anywhere from 5-7 meals a day for, spaced 2-3 hours to keep the body in an anabolic muscle building, at all times. Each meal consists of a high quality protein and complex carbohydrates.
6) increase the amount of your protein.
Among the three basic food products (proteins, carbohydrates and fats) protein is without doubt the most important for those who are looking for size and muscle strength. Protein is found in literally every single cell to monitor 30000000000000 body consists of a main role in the construction and repair of body tissues. Without enough protein, it would be physically impossible for your body to collect a large amount of lean muscle mass. If your body is a house, think of protein, such as bricks. The general principle is to consume 1 to 1.5 grams of protein per pound of body weight each day of high quality sources such as fish, poultry, eggs, beef, milk, peanut butter and cheese.
7) increase the amount of your water.
If you want one. Simple and easy and very effective for maximizing your muscle gains, drinking more water, it is Water plays several key roles in the body can not be overstated in importance. In fact, your muscles is the only compound of 70% water! Not only drinking more water cause your muscles to appear fuller and more vascular than that, but it will also increase your strength as well. Research has shown that only 3-4% drop in water levels in the body can affect the muscular contractions of 10-20%! Aim to consume 0.6 ounces per pound of body weight each day for best gains.
8) to be consistent!
Consistency is everything. Those who make the greatest gains in muscle size and strength are able to implement appropriate technologies on a very regular basis. With science is not enough, you should apply!
Strength training is the result of the cumulative impact of small steps. Certainly, we will perform an additional Rep on your bench press not make a huge difference in your overall results, and do not consume a single meal. But in the long run, those made by other representatives and all those who eat small meals will decide your overall success. If you work hard and accomplish all the tasks to build your muscles in a coordinated manner, and all of these steps is equivalent to significant gains in size and strength.
7 reasons why your muscles stop growing. How to get the muscles to grow again
And wondered why your muscles stopped growing after a few months of training, and even if you train very hard? Here are 7 reasons your muscles stopped growing and how to get the muscles to grow again.
• I was training very hard - every time you train your muscles intensely, you are breaking down your muscles. Thus, your muscles need to recover from the damage caused to them. Therefore, the training each muscle group only once or at most twice a week.
• You are training a long time - Keep your workout intense but do not pay more than an hour at a time. After 45 minutes of intensive training, and levels of the hormone cortisol on rising. This hormone is known to destroy muscle cells.
• I slept quite a bit - you need more sleep for muscle growth. Your muscles grow when you sleep. Even sleep more than 8 hours a day and watch those muscles growing fast.
• You are alcohol - alcohol is known to break down muscle mass, as well as many of the capacity of the destruction of the body.
• Do not change your routine workout - you must change your routine workout every 6-8 weeks. Your muscles to adapt to the routine and growing.
• Do not overload your muscles gradually - you should try to increase the weight or representatives in each time you train the next muscle group in particular. Otherwise, there is no reason why your muscles for growth.
• You do not eat enough protein - if you want to build bigger muscles, you need to eat more protein. Protein is the building block for muscle. It is recommended that you need 1 gram of protein per pound of body weight equivalent. If consumption is not enough protein diet with your regular, to supplement with protein shakes.
I was there, and the reasons why 7 of your muscles stopped growing even if you train hard. There are many more methods on how to build more muscle, but these reasons (7) and how to overcome them will be sufficient to obtain the average bodybuilding beginner.
• I was training very hard - every time you train your muscles intensely, you are breaking down your muscles. Thus, your muscles need to recover from the damage caused to them. Therefore, the training each muscle group only once or at most twice a week.
• You are training a long time - Keep your workout intense but do not pay more than an hour at a time. After 45 minutes of intensive training, and levels of the hormone cortisol on rising. This hormone is known to destroy muscle cells.
• I slept quite a bit - you need more sleep for muscle growth. Your muscles grow when you sleep. Even sleep more than 8 hours a day and watch those muscles growing fast.
• You are alcohol - alcohol is known to break down muscle mass, as well as many of the capacity of the destruction of the body.
• Do not change your routine workout - you must change your routine workout every 6-8 weeks. Your muscles to adapt to the routine and growing.
• Do not overload your muscles gradually - you should try to increase the weight or representatives in each time you train the next muscle group in particular. Otherwise, there is no reason why your muscles for growth.
• You do not eat enough protein - if you want to build bigger muscles, you need to eat more protein. Protein is the building block for muscle. It is recommended that you need 1 gram of protein per pound of body weight equivalent. If consumption is not enough protein diet with your regular, to supplement with protein shakes.
I was there, and the reasons why 7 of your muscles stopped growing even if you train hard. There are many more methods on how to build more muscle, but these reasons (7) and how to overcome them will be sufficient to obtain the average bodybuilding beginner.
5 Reasons why alcohol will destroy your gains
I get emails every day from aspiring muscle builders around the world, and one of the most common questions I ask is "Is this really drink affect the muscle growth process?" I am sorry to say this but yes, too much alcohol will almost certainly have a major negative impact on the results of your muscle building. Alcohol is more harmful than most people think, and it is very important to understand how this drug (yes, Alcohol is the drug) that affect your progress. This is not a letter to the fight against drugs, but if you are serious about achieving fitness really impressive, you should certainly be aware of five ways alcohol slowdown main winnings ...
1) and a negative impact on protein synthesis.
Protein synthesis is the process by which amino acids are linked together to form complete proteins. Excessive alcohol consumption leads to slow this process by nearly 20%, and since muscles are made is composed of protein, and you can see how this is a problem.
2) and reduced levels of increased testosterone and estrogen.
Testosterone is the most important muscle building hormone in the body. One factor that limits that determines how much muscle a person can obtain a free flow and level of testosterone.
3) and cause drought.
The kidneys must filter large amounts of water to break down alcohol, which can lead to severe dehydration in the body. Water plays a very important role in the process of building muscle, being even slightly dehydrated is a recipe for disaster. The muscle is composed only of 70% water.
4) It depletes the body of vitamins and minerals.
Alcohol consumption causes vitamins A, C, B to each of calcium, phosphorus, zinc, and is exhausted at a rapid pace. Vitamins and minerals keep every little process in your body working properly, and many of these processes involve muscle growth and maintenance.
5) and increases the fat storage.
With 7 empty calories per gram, it can actually be fattening alcohol altogether. Alcohol also disrupts the Krebs cycle, which plays an important role in fat burning.
It is important to have fun in life, but a lot of fun can lead to problems. If you are serious about achieving significant results of strength training, you definitely need to control alcohol consumption and make sure to drink responsibly. It should be a few drinks here and there will not be a problem, but if you find yourself at the end of each week to drink, you can almost certainly say goodbye and gain muscle.
If you decide to go to party, be sure to drink plenty of water, and eat properly with vitamins and minerals and eating a meal high in protein.
I do not recommend your whole life revolves around the muscle building program, do not be afraid to go out and have a good time occasionally. Be sure to keep your drinking nights rare (not more than once per month), and eat properly to mitigate its effects. While you control what you do, you can get impressive fitness and have a social life together.
1) and a negative impact on protein synthesis.
Protein synthesis is the process by which amino acids are linked together to form complete proteins. Excessive alcohol consumption leads to slow this process by nearly 20%, and since muscles are made is composed of protein, and you can see how this is a problem.
2) and reduced levels of increased testosterone and estrogen.
Testosterone is the most important muscle building hormone in the body. One factor that limits that determines how much muscle a person can obtain a free flow and level of testosterone.
3) and cause drought.
The kidneys must filter large amounts of water to break down alcohol, which can lead to severe dehydration in the body. Water plays a very important role in the process of building muscle, being even slightly dehydrated is a recipe for disaster. The muscle is composed only of 70% water.
4) It depletes the body of vitamins and minerals.
Alcohol consumption causes vitamins A, C, B to each of calcium, phosphorus, zinc, and is exhausted at a rapid pace. Vitamins and minerals keep every little process in your body working properly, and many of these processes involve muscle growth and maintenance.
5) and increases the fat storage.
With 7 empty calories per gram, it can actually be fattening alcohol altogether. Alcohol also disrupts the Krebs cycle, which plays an important role in fat burning.
It is important to have fun in life, but a lot of fun can lead to problems. If you are serious about achieving significant results of strength training, you definitely need to control alcohol consumption and make sure to drink responsibly. It should be a few drinks here and there will not be a problem, but if you find yourself at the end of each week to drink, you can almost certainly say goodbye and gain muscle.
If you decide to go to party, be sure to drink plenty of water, and eat properly with vitamins and minerals and eating a meal high in protein.
I do not recommend your whole life revolves around the muscle building program, do not be afraid to go out and have a good time occasionally. Be sure to keep your drinking nights rare (not more than once per month), and eat properly to mitigate its effects. While you control what you do, you can get impressive fitness and have a social life together.
4 revealed mythology bodybuilding harmful
If you are serious about making any commitment to solid muscle building program, and it must be very careful that you take the advice. Bodybuilding and fitness is literally billions of new sites have emerged with every day. Many "experts" there are so-called do not really have to know what they are talking and out of paying the cost of birth control pills, and powders and programs of a "miracle" that you did not really need. If you do not see the step, it can end up falling into some of the pitfalls of bodybuilding killer that will literally destroy your gains and prevent you from ever achieving the impressive fitness muscle that you want. In this article will show 4 of the fitness myths so common that keep you on track to gain mind-blowing muscle and strength they deserve.
Myth # 1: To build muscle, you must obtain a "pump" during the exercise. The greater the pump you achieve, the more muscle you will build.
For those of you who are just starting out, to "pump" is the feeling you get the blood becomes trapped inside the muscle tissue when you train with weights. Muscles swell and leave your body feeling bigger, tighter, stronger and more powerful. While the pump does not feel wonderful, it has little or nothing to do with well stimulate muscle growth. Pump is simply a result of increased blood flow in muscle tissue, and certainly not an indicator of the success of the workout. And there should only be measured by testing the concept of successful progress. If you are able to lift more weight or make more representatives from the I did last week, then you've done in your business.
Myth # 2: Building muscle will cause you to become slower and less flexible.
This goes back to the days when people described bodybuilders as a "muscle specific" and "complicated." Contrary to what one might expect, based on a large amount of lean muscle mass to speed up the fact you are rather than slow you down. Muscles are responsible for every movement your body makes, from running to jumping to throwing. The bottom line is that the more muscle, more strength and it can be applied Favorites. The presence of a stronger, more muscular legs means increased foot speed, just as the presence of shoulders stronger and more muscular, and the ability to throw farther. Muscles strong and able muscles, not vice versa.
Myth # 3: You must always use perfect form of textbooks, in all the exercises.
When you use a good shape in the gym is always important, obsessed with the ideal shape is a different matter altogether. If you're still trying to perform all exercises with flawless form of textbooks, and will actually increase the chances of infection at the same time reducing the total amount of muscle stimulation you can achieve. Remember, we are not robots! It is very important to always move naturally when you exercise. This may mean adding a very slight empire in your back when you do Bicep curls, or using a bit of body momentum when implementing rows of iron. Relax a little and move the way your body that are designed to be moved. The perfect form of obsession actually work against you rather than you.
Myth # 4: If you want to grow your muscles, you should "We are burning!"
This is another huge misconception in the gym. "Burning" sensation that results from intense weight training is simply a result of lactic acid (metabolic waste product) that is secreted inside the muscle tissue as you exercise. Increased levels of lactic acid have nothing to do with muscle growth, and can actually slow down your gains rather than speed. You can specify the production of lactic acid through training in the least number of representative 5-7, instead of the traditional range of 10 and above.
Myth # 1: To build muscle, you must obtain a "pump" during the exercise. The greater the pump you achieve, the more muscle you will build.
For those of you who are just starting out, to "pump" is the feeling you get the blood becomes trapped inside the muscle tissue when you train with weights. Muscles swell and leave your body feeling bigger, tighter, stronger and more powerful. While the pump does not feel wonderful, it has little or nothing to do with well stimulate muscle growth. Pump is simply a result of increased blood flow in muscle tissue, and certainly not an indicator of the success of the workout. And there should only be measured by testing the concept of successful progress. If you are able to lift more weight or make more representatives from the I did last week, then you've done in your business.
Myth # 2: Building muscle will cause you to become slower and less flexible.
This goes back to the days when people described bodybuilders as a "muscle specific" and "complicated." Contrary to what one might expect, based on a large amount of lean muscle mass to speed up the fact you are rather than slow you down. Muscles are responsible for every movement your body makes, from running to jumping to throwing. The bottom line is that the more muscle, more strength and it can be applied Favorites. The presence of a stronger, more muscular legs means increased foot speed, just as the presence of shoulders stronger and more muscular, and the ability to throw farther. Muscles strong and able muscles, not vice versa.
Myth # 3: You must always use perfect form of textbooks, in all the exercises.
When you use a good shape in the gym is always important, obsessed with the ideal shape is a different matter altogether. If you're still trying to perform all exercises with flawless form of textbooks, and will actually increase the chances of infection at the same time reducing the total amount of muscle stimulation you can achieve. Remember, we are not robots! It is very important to always move naturally when you exercise. This may mean adding a very slight empire in your back when you do Bicep curls, or using a bit of body momentum when implementing rows of iron. Relax a little and move the way your body that are designed to be moved. The perfect form of obsession actually work against you rather than you.
Myth # 4: If you want to grow your muscles, you should "We are burning!"
This is another huge misconception in the gym. "Burning" sensation that results from intense weight training is simply a result of lactic acid (metabolic waste product) that is secreted inside the muscle tissue as you exercise. Increased levels of lactic acid have nothing to do with muscle growth, and can actually slow down your gains rather than speed. You can specify the production of lactic acid through training in the least number of representative 5-7, instead of the traditional range of 10 and above.
2 steps for a few torn muscles were simple
Summer looming on the horizon, and it's time to relax in the sun. It's time to barbecue, the day of the beach and pool parties, and for any serious weightlifter these activities also mean one thing: that it is time for the shirts to come off in order to highlight rock hard fitness, they worked on all year. Nobody wants to walk with the body soft, smooth and soft, and the month or two, all these serious weightlifters will turn into a "get ripped".
How often they go about it?
They lighten the weight and do more reps.
This has always been a way acceptable to a wide range of "cut" and if you ask most trainers in the gym will tell you that "most of the trucks until the muscle and weight more light to determine the muscle. "
Want to know the truth behind the "light weight and high representatives of" how to get ripped and fitness defined?
Is completely, totally and completely false.
It can not be further from the truth. In fact, there is no logical basis for this way of training whatsoever, and whoever dreamed this way of thinking frankly ridiculous caused in the vast majority of lifters to waste time and hinder their progress in the room gym.
Let me explain once and for all: You can not spot reduce. In other words, it is physically impossible to target fat loss from a particular region in the body. Perform bench presses with light resistance and high repetitions is not magically burn fat off your chest or lead to the emergence of more and more difficult to learn.
Each time you wrap your hands around the dumbbell, bar or cable, your goal is to stimulate muscle growth as much as you can. There is no special, secret weightlifting exercises that "define" your muscles or cause them to become more "fragmented".
Training with weights builds muscle, the end of history.
So how exactly "define" a muscle?
The only way to "define" a muscle is by lowering the level of fat in the body to make your muscles more visible. Can be achieved by reducing the fat in the body in two ways:
1) Modify your diet.
Must reduce your total caloric intake by about 15X your body, and focus on the consumption of small meals frequently throughout the day. This will keep your metabolism naturally raised at any time, and keep your body in the case of the fat burning continues. Reduce consumption of saturated fats and simple sugars, and focus instead on the consumption of lean protein sources, carbohydrates, blood sugar is low. It is also very important to keep your water intake to a high of about 0.6 ounces per pound of body weight.
2) the implementation of good heart and exercises.
Abandonment of the traditional method of heart disease and in periods of moderate intensity 30-45 minutes. If you want to maximize the body's ability to burn fat and minimize muscle loss as inevitably associated with the cycle of burning fat, focus on shorter cardio performed at a high level of intensity. These types of exercises to get the resting metabolism through the roof, and allow you to burn maximum amounts of fat even when you are resting. I recommend 3-5 sessions of high intensity cardio per week, spaced at least 8 hours drive from your weight workouts.
That's all there is to it, and people. Taking the concept of "light weight and high representatives" and throw it to the right of the window into the street, just around the corner. After this manner, the evil that cause loss of muscle mass and strength, and will not help you burn fat or to determine your fitness level.
All you need to do to mold those rock solid muscles for the summer time is:
1) Train with heavy weights and low repetitions to build maximum muscle mass.
2) Modify your diet and implement cardio to eliminate body fat and build muscles much harder and more specific.
How often they go about it?
They lighten the weight and do more reps.
This has always been a way acceptable to a wide range of "cut" and if you ask most trainers in the gym will tell you that "most of the trucks until the muscle and weight more light to determine the muscle. "
Want to know the truth behind the "light weight and high representatives of" how to get ripped and fitness defined?
Is completely, totally and completely false.
It can not be further from the truth. In fact, there is no logical basis for this way of training whatsoever, and whoever dreamed this way of thinking frankly ridiculous caused in the vast majority of lifters to waste time and hinder their progress in the room gym.
Let me explain once and for all: You can not spot reduce. In other words, it is physically impossible to target fat loss from a particular region in the body. Perform bench presses with light resistance and high repetitions is not magically burn fat off your chest or lead to the emergence of more and more difficult to learn.
Each time you wrap your hands around the dumbbell, bar or cable, your goal is to stimulate muscle growth as much as you can. There is no special, secret weightlifting exercises that "define" your muscles or cause them to become more "fragmented".
Training with weights builds muscle, the end of history.
So how exactly "define" a muscle?
The only way to "define" a muscle is by lowering the level of fat in the body to make your muscles more visible. Can be achieved by reducing the fat in the body in two ways:
1) Modify your diet.
Must reduce your total caloric intake by about 15X your body, and focus on the consumption of small meals frequently throughout the day. This will keep your metabolism naturally raised at any time, and keep your body in the case of the fat burning continues. Reduce consumption of saturated fats and simple sugars, and focus instead on the consumption of lean protein sources, carbohydrates, blood sugar is low. It is also very important to keep your water intake to a high of about 0.6 ounces per pound of body weight.
2) the implementation of good heart and exercises.
Abandonment of the traditional method of heart disease and in periods of moderate intensity 30-45 minutes. If you want to maximize the body's ability to burn fat and minimize muscle loss as inevitably associated with the cycle of burning fat, focus on shorter cardio performed at a high level of intensity. These types of exercises to get the resting metabolism through the roof, and allow you to burn maximum amounts of fat even when you are resting. I recommend 3-5 sessions of high intensity cardio per week, spaced at least 8 hours drive from your weight workouts.
That's all there is to it, and people. Taking the concept of "light weight and high representatives" and throw it to the right of the window into the street, just around the corner. After this manner, the evil that cause loss of muscle mass and strength, and will not help you burn fat or to determine your fitness level.
All you need to do to mold those rock solid muscles for the summer time is:
1) Train with heavy weights and low repetitions to build maximum muscle mass.
2) Modify your diet and implement cardio to eliminate body fat and build muscles much harder and more specific.
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