Gain More Muscle Mass While Bodybuilding or Weight Training by Following These Simple Two Techniques

So you are working out hard, lifting heavy and frequently but not gaining desired muscle mass or definition anymore? There could be several reasons for this. We'll explain just two of them here.

– You may have reached a “plateau?” I do not know what a plateau is! According to Webster's, a plateau can be a few things. We'll go with definition # 2 which seems to fit here: A period when something does not increase or advance any further; to stop growing or increasing. Definitely looks like definition # 2 fits the bill!

The easiest way to get off that “plateau” is simply to change your workout routine. As Arnold would put it, you need to “shock” your muscles in order for them to continue to grow. Do you go to the gym and do the same workout in the same order every time you go? If so, try changing your routine on a frequent basis. Most experts recommend a change at least every couple of weeks. One time, you may do hammer curls when you first enter the gym and then you go onto the bench press and then onto dips for the triceps.

Your body will get used to this routine and try to figure out how to compensate or accommodate what you are doing to protect itself since you are teasing it up. Change it up! Next time try doing dips first. Then possibly continue with your delts as your second exercise for example. Continuously changing up your routine and keeping those muscles confused or “shocked” will help them to grow.

I, personally, like to do a full body workout (as taught by Joe Weider), three times a week but I never do the same workout two times in a row. One day, I may do legs first, then the next workout, traps first and then again on the next workout, lats first. Change the order, change the number of sets, change the number of reps and / or change the weight. All of this will confuse or “shock” your muscles and you should start to notice a gain once again.

– To increase muscle mass, you will also need to increase your weight? Not your body weight, but the weight you are lifting. This is the unwritten first priority of all bodybuilders and can be one of the reasons you are not gaining the muscle mass you are looking for. It's a proven fact and the main building block in the sport of bodybuilding.

The “rule of thumb” used by most bodybuilders is to increase your weight on any particular exercise when you are maxing reps in each set and not feeling complete exhaustion of the targeted muscle. You should be lifting heavy enough where you can not possibly finish the last rep or even two. This should give you a gauge where you should be. Once you can lift a particular weight and complete all reps “without a sweat,” it's time to increase. Bump it up! This will most likely happen approximately every thirty days but then that will vary depending on your workout routine, frequency, how long you've been lifting, etc.

So there you have it! A couple possible causes of not being able to gain muscle mass. There are more reasons so if you need additional help in this area, a little research will give you a few more options, but these seem to be the main causes.

One word of caution, if you are working out (lifting) alone, you should not attempt to “max out” in any exercise that may cause bodily harm if it can not be executed and completed in a safe manner. Enjoy your workout but please be safe in order to lift another day!

See you at the gym!

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Target Those Lat and Back Muscles More Directly During Your Workout by Changing to a “Gorilla Grip”

Do you need to target your back and lat muscles more directly during weight training sessions? If so, let's talk about one exercise that clearly focuses on that very muscle group, the Dumbbell Bent Over Row.

During the Dumbbell Bent Over Row (typically performed one arm at a time, kneeling on a stationary chair) wrapping your thumb around bar will bring the hand and grip more into play, cheating your back and lats from full focus which is the intent of this particular exercise. This is called a “closed” grip and can cause pain in the wrist as the hand is overworked and result in or aggravating injuries such as carpal tunnel, wrist strains, etc.

One slight change to your grip can make a huge difference to help you get that focus to target your back and lat muscles exclusively and help you to get that “V” shape you want from a hard workout or lifting session. Try using a “gorilla” grip the next time you visit the gym and pick up the dumbbells for the Dumbbell Bent Over Row. The correct term that everyone in the sport would understand better is the “open hand” grip. The open hand grip is when you do not wrap your thumb around the bar, which is actually the “natural” feel and normal position. The end result after using the “open” grip can be a more relaxed set and a noticeable concentration and focus on what a Bent Over Row was designed for, targeting the back and the lats.

An “open” grip though is not for everyone. Beginners should be aware that improperly performing the “gorilla” grip can cause the weight to roll out of the hand and drop to the floor, hopefully not injuring you or anyone near. It takes practice but can be mastered even for a heavy weighed row.

And even though we are only discussing one exercise here, once you become comfortable using the “open” grip, you will be able to adapt several other exercises in your workout repertoire as well. However, be extremely careful which ones you chose to use the “open” grip with. The “open” grip is also called the false grip as well as a thumbless or suede grip. For those extremely heavy weighed exercises such as the bench press (straight, inclined or declined), the squat or any exercise over the head or chest, it is not recommended. You should use the closed grip to ensure safety and prolonged good health!

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The Best Home Exercises for Busy Moms

Juggling between work, children, family and even friends can be tough. There is so much going on in the modern lifestyles that it is so difficult even to find an extra five minutes to chill out or even perform workouts.

If you are already feeling overwhelmed with the never-ending hustles, why can not you take a few moments to relax, take a deep breath and learn some of the most effective, yet simple exercises that you can do at home to keep your body fit. Exercises do not only help you to get a smaller waist, but they also help you to stay healthy.

Let's look at some of the main reasons why you should perform workouts on a regular basis.

Health reasons: By keeping fit you can avoid most of the health complications that include cardiovascular diseases, heart diseases, and even obesity. Women with a lot of body fat are also sentenced to diabetes.

Boosting confidence: Shedding some fat from the body helps to boost your confidence. When you get a slimmer waist, you can put on some sexy attire that looks good on you. You are not bound to wearing baggy jeans and T-shirts to hide the fat on your belly.

Performing regular exercises also helps to keep you motivated for the day. Exercises will keep you healthy and also help to improve your sex life.

How can moms stay fit by performing home exercises?

Foremost, let's look at the simple fitness equipment that a mom can use to create a home workout routine. You will need a good exercise mat, tensions band, stability ball, and hand weights. These are some of the basic equipment that you need for an efficient workout at home.

1. While using an exercise mat, you can perform the traditional sit-ups and stomach crunches.

Sit ups are very important exercises as they can help you to get rid of the fat around your belly and also achieve a slimmer waist. They contribute to strengthening the abdominal muscles and your belly to be flat. These are exercises that can be done first thing in the morning or at any other time of the day.

2. Stability ball helps to complete abdominal strengthening routine.

The stability ball can be used for complete stomach crunches, push ups and even reverse crunches. You will, however, need some time to learn how to use the balls before you are completely confident using them. You can substitute the traditional sit-ups with the stability ball exercises. A regular workout of at least fifteen minutes in the morning and fifteen minutes in the evening is enough to keep you fit.

3. The resistance bands

When performing exercises, you need to focus on working out your entire body and not just focusing on a particular part of the body. Resistance bands are used to create force and tone muscles in almost the entire body. When they are used well, they can strengthen your arms, ab muscles and the core muscles. It may be hard to perform exercises with tensions bands in the first few days, but once you get used to them, you will realize it is a breeze. When you combine stability ball with tensions bands and do ten minutes in the morning and evening, you will realize noticeable difference within a few weeks. The good thing is that tension bands are pretty cheap, and there are also a lot of workout videos that you can use to perform these exercises.

4. Use hand weights for simple weight lifting at home

Weight lifting is another component that you can incorporated into your regular workout routine. These weights will help to tone your arm muscles and help you to keep fit.

Apart from the above mentioned exercises, mums can also engage in other outdoor activities that will help them keep fit. For instance, instead of driving your children to school, you can choose to cycle then or walk them to school. Busy mums can also jog and run whenever they have some spare time. Other outdoor activities such as hiking and cycling are also important.

As you will realize, most of these exercises will not add to your busy schedule. If you plan them well, they will help you to remain healthy and keep fit for a long time.

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How to Successfully Manage Your Diet for a Good Bulk

When it comes to dieting, you can find a lot of articles all over the internet explaining how to lose weight and get leaner in a very little amount of time. However, if you feel too skinny and you decided to hit the gym to gain some muscle and build some mass, you might have a harder time to find valuable information. As many hard earners can witness, a good bulk is not something easy to accomplish. That is why I am here today to give you some advices that will get you on the right path towards your physique objectives.

Managing your bodyweight starts from a very simple statement. Your body needs a certain number of calories to maintain its mass. If you go under that amount, you will lose weight and if you go over, you will gain some. It is as simple as that. You have two ways to calculate your maintenance, the first one is to follow the same diet for one to two weeks and tracking all your calories every time you get something to eat. If your weight has not changed at the end of this period, you get an approximation of your maintenance. All you must do is to up the number of calories from 10-15% to start to gain weight.

If that seems too complicated, you can just find a way to calculate that maintenance depending on your age, weight, height and activity. The formulas are available on the internet and a lot of apps can now do it directly for you.

Now that you know your maintenance, you can easily create a surplus and start to build some mass! However, it is not enough if you want to keep your bulk clean.

Indeed, you can get some weight by eating ridiculous amounts of cookies and pizzas everyday, but I do not think that you started bulking to get fat and unhealthy. For a good bulk, you need to keep your diet clean and get the right amount of every macronutrients.

As many people know, proteins are essential to build muscle, so they might think that increasing their intake as much as possible is a good idea to bulk up. It is not! Proteins, unlike fats or carbs, can not be stored by your body. Thus, your body will use the amount it needs and naturally evacuate the rest. That is why feeding yourself with protein powders and chicken breasts ten times a day will not be efficient for you. It is generally advised to get around 1g of protein per pound of bodyweight to get optimal results.

Fats should also be a very important part of your diet and people should not be afraid of it either it is for bulking or for cutting. Although, some are to avoid like trans fats, there are a lot of healthy fats such as Omega 3, 6 and 9 that you can find in nuts, olive oil and fatty fishes for example, that are essential for your body. It is usually recommended to get around 20% of your all calorie intake from fats. However, as a gram of fat offers way more calories than proteins and carbs (9kcal instead of 4Kcal for the two others), you can up a bit that amount to boost your calories take and take your

Last but not least, carbohydrates are not to forget as they are the first source of energy for your body! Carbs are divided into two categories, simple and complex. The simple carbs (sugar, fruits, candies …) will give you instant energy but will not last for long. We generally advise to take them during or just after your training to keep the energy going or to rise insulin levels and start building muscle after the effort. The complex carbs (rice, pastas, bread, potatoes …) are longer to assimilate and therefore, will give a sustained amount of energy on a longer period. Once you have calculated your needs for proteins and fats, all other calories needed to get to the desired amount should be coming from carbs.

Now, you have all the basics to start a good bulk! With a diet in calorie surplus filled up with the right nutrients, there is no reason for you not to reach your goal. You just have to be patient, consistent and hardworking while training.

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The Top 10 Muscle Building Facts You Need To Know

There are countless amounts of myths out there on the internet regarding muscle building. For every person you ask, you will get a different answer. Here we list 10 of the most crucial facts based on science and decades of personal and client coaching experiences:

1. Building muscle has a lot to do with genetics.

If your parents are naturally thin or have a small body frame then most likely you will have the same exercises. This does not mean you have no chance of building a strong muscular body. It just means you are going to have to work hard.

2. Your metabolism has an effect on your size.

If you have difficulty gaining weight whether it's fat or muscle, then you most likely have a fast metabolism. Your body is burning calories faster than you can consume them.

3. There is no universal weight training program that is going to get massive results for every individual person.

The best way to find a program that works for you is to find someone who has the same type of body as you before and start walking their walk. There are certainly standard exercises that will build muscle but there is more to building muscle than weight lifting.

4. More training does not mean more muscle.

This is one of the most difficult concepts for many to grasp. The purpose of weight training is to stimulate muscle growth that's all. Once that has been done, your muscles need to repair and new muscle needs to be built which only happens when you are resting.

5. Isolation exercises are not going to get you big fast.

The best exercises to put on the most amount of overall size are multi-muscle exercises. These are exercises that require more than one muscle or muscle group to get the job done. These lifts put the most amount of stress on your body. This is the stress that will shock your nervous system into releasing the greatest amount of muscle building hormones.

6. Free weights build muscle quicker.

Free weights are preferred over machines because they make your body work harder. They require greater concentration and allow the stimulation of supporting muscles. Machines are good for beginners to help with form and basic control, but limit the effectiveness of the exercise.

7. No Pain, No Gain.

Lifting the same weights over and over is not going to get you big. In fact it will do the exact opposite.

To build muscle you need to go heavy. This stimulates Type IIB muscle fibers which cause the most amount of muscle gain. Lifting heavy is when your body fails after 4-8 reps.

8. Long training sessions are a NO-GO

The idea is to stimulate muscle, not hit it from every angle possible. This is only a concern for developed body builders looking to tone muscle. Long training sessions cause catabolic hormone levels to rise dramatically. Catabolic hormones are responsible for breaking down muscle tissue resulting in MUSCLE LOSS. Your weight training sessions should go for no longer than 60-75 minutes maximum.

9. You do not need aerobic activity to lose fat.

The time spent running or swimming is muscle building and recovery time lost. Building muscle is the fastest way to lose fat. Aerobic activities will help you lose fat but not so if you are on a high calorie mass diet for building muscle.

10. 3 square meals a day is not going to help you build muscle.

Eating is an important part of muscle building. You need to eat more often and eat more protein. You should be eating roughly every 2.5 hours which is about 6 meals per day. Spreading your meals throughout the day will improve muscle assimilation, and make sure that your body always has the calories it needs for muscle building and repair.

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Muscle Building Foods To Pack On Muscle Mass

1. CHICKEN BREAST: –

Chicken breast is one of the top Muscle Building Foods and you can actually pack on a lot of muscle mass by adding it to your diet. It is the best source of lean protein as it contains 30 grams of protein in every 100 grams of chicken breast. If you are a non-vegetarian guy then this is one of the best Muscle Building Food for you.

2. FISH: –

when it comes to Muscle Building Foods than fish is the most powerful item you can add in your meals. Fish is the only food which helps you to gain muscle while burning fat at the same time. Fish is loaded with pure proteins and good fats. Eating fish after a workout helps our body to recover faster than serious muscle gaining, which makes it super Muscle Building Food.

3. EGGS: –

Eggs are the cheapest source of protein you'll ever find. The reason behind adding eggs in Muscle Building Foods is that it contains 6 to 8 grams of pure protein and 70 calories in each egg. Eggs also contain vitamins and minerals in good quantity which helps our muscles to get larger. Eggs are the natural source of vitamin d and omega-3 fatty acids. If you are on a tight budget then this is most preferred Muscle Building Food for you.

4. BEEF: –

Beef contains protein in high quality but what makes it super Muscle Building Food is its beneficial minerals like antioxidants, irons, zinc and minerals. It also fuels our bodies with carbs and fats. The best thing is that it contains 2 grams of creatine per pound. The right cut of beef is wonderful Muscle Building Foods.

5. BROCCOLI: –

Broccoli is packed with irons, fibers, potassium, and it is a good source of vitamin k, which helps our body to maintain proper bone density. Broccoli contains calcium equals to one glass of milk. If you are a vegetarian then this is the best Muscle Gaining Food for you.

6. SPINACH: –

If you want to know how Popeye gets stronger after eating spinach, then the answer is spinach contains quality nutrients such as calcium, iron, vitamin k. It promotes muscle growth in our body up to 20%. It is a great choice for vegetarians to add the spinach in their list of Muscle gaining Foods.

7. SWEET POTATOES: –

Sweet potatoes contain good quality fibers which helps in better digestion. Sweet potato is mostly included in the diets of all the bodybuilders because sweet potatoes are rich in vitamin B-6, magnesium, vitamin C and potassium. The reason behind adding it in Muscle Gaining Foods is that it provides our body many vitamins and nutrients for repairing muscle tissues, gives energy and it includes quality cards which help us to load muscles.

8. WALNUTS AND OTHER NUTS: –

If you are facing difficulties in gaining muscles then you need to add walnuts and other nuts in your Muscle Building Food list. You can eat walnuts, almonds, pistachios, peanuts and see the fast muscle gaining in your body. If you want to gain serious muscles than add these Muscle gaining Foods in your list, as they provide calcium, magnesium, zinc, vitamin E, carbs, proteins and omega-3 fatty acids to our body.

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Tight Hip Flexors

The muscles found in and around the hips are known as the hip flexors. These include muscles like the internal obliques, iliopsoas, sartorius, gracilis, and fascia latae tensors. When these muscle become tight because of constant flexion and contraction, they can create pain. This pain is most often felt in daily activities like climbing stairs and lifting objects from the ground. Athletically, tight hip flexors will compromise running activities, and all resistance training that includes rotation of the pelvis.

Indicative hip flexor pain is most noticeable in activities that require power from the back, upper legs, and core. Athletes notice tip hip flexors most often when performing weighed lifts like squats and deadlifts. When flexor muscle are tight, they prevent the spine, pelvis, and hip complex from aligning properly. Tightness creates a type of body movement preservation that is contrary to having a proper full range of motion. The result is the sense of having less strength to perform movements, along with repeating, aching pain deep within the core areas of the body.

Relieving tight hip flexors and tension is not easy. It requires the application of specific stretching exercises that target the deep tissues of the body's core. These exercises also require a bit of “nerve gliding” that can seem uncomfortable to some people.

Exercises that can unlock your hip flexors include:

Piriform Stretches

While placed on the floor, stretch one leg forward and keep one leg in a hurdler's position. The forward leg should elongate the gluteal muscles. Gently rock forward and back, and side-to-side on the outstretched hip. This rocking motion will alleviate nerve tension and prompt the muscles of the hip to release.

Lunge Stretches

In a standing position, take a wide step so that one leg is stretched back and the other is at a 90 degree position to the floor. This should look like an extremely long step. With an upright torso, gently push down on the elongated hip side. Try to create a “pulling” feeling in the muscles of the straight leg from the knee to belly button. Hold this position until the body begins to sink down, then carefully switch leg positions.

Iliopsoas Palpation

Much of the tension that creates tight hips is caused by contraction of the muscles that line the pelvic bones. In order to relieve tension, palpation is necessary. This can require the assistance of another person.

Lie on a bench facing upward. Extend the body to its maximum length by outstretching the arms, and slightly twisting to one side. The person assisting the stretch should gently and carefully place a rigid hand along the abdominal muscles. Glide the touch down the midsection until the ridge of the iliac (pelvic) crest is felt. As the lying person exhales, the massage hand should gravitate inward until it reaches the underside of the iliac crest. If performed properly, the massaging hand will encounter a layer of extremely tense tissue. These are the exact muscles causing hip flexor tension and pain. Once found, the massaging hand should palpate the muscles in the same line as the length of the body. Several minutes of this deep tissue massage should cause the legs to feel freer, and the lower back to feel less curvature pressure.

When you unlock your hip flexors you should immediately experience an increased ability to move the legs in a full range of motion. This includes a longer running stride, and a more comfortable seating path in exercises like squats, lunges, and all types of jumping. The hip flexor muscles help the body's core assist almost every motion, so having fluid hip flexor motion is vital. Even the healthiest individuals experience hip flexor tightness, but specific stretches and massages can alleviate common problems associated with tight hip flexor conditions.

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5 Ways To Grow Your Muscle Fast

When it comes to gaining weight and building muscle, most people think it is going to be a long process involving a great deal of work. This is because the majority of people do not have a clue as to what the best techniques are. Given below are 5 easy ways of gaining weight and muscle mass with ease. Use these natural methods and you will be good to go.

1. Eat protein before your workout and bedtime

According to a new study published in a popular journal, consuming protein after a workout and 30 minutes before bedtime may help you gain muscle fast. As to the amount of protein, experts say that 20 grams is enough.

2. Resistance exercise training

One of the most effective methods of gaining muscle strength and mass is known as resistance exercise training. This type of exercise is done with weight machines or free weights. But fast sprints can also help you achieve the same purpose.

If you want to make sure that you do not burn out while resistance training, you can consume carbohydrates after each exercise session. This is to restore the depleted glycogen as fast as possible.

3. Use creatine supplements

If you want help with the resistance training in order to enjoy faster results, you can use a couple of proven supplements. And one of the best supplements is known as creatine. If taken for several days, the supplements can develop your muscle mass as they help your muscle retain water.

Aside from this, the supplements can help you lift heavy weights while improving your ergometer performance.

4. Detoxify your body

If you want to build your muscle, your system should be free of toxins. At times, people do not develop muscle because their body is full of toxins. If your intestines are not clean, you may not achieve the success you desire. That is the reason many athletes take detox teas first thing in the morning or after lunch. They take the tea in order to flush the harmful toxins from their bodies in addition to treat the inflammation.

If you also want to detoxify your body, we suggest that you go for some yummy, caffeine free detox teas. However, what you need to do is go for teas that are natural and are herbs-based. Aside from the detoxification of your system, these teas help you resolve a lot of skin issues for better energy.

5. Stay Away from Steroids

Some people take steroids in order to develop their muscle fast, which is not a good idea. Instead, you may want to try out Conjugated Linoleic acid aka CLA. As a matter of fact, CLA is important for your health as it is a modified form of Omega-6 fatty acids. Omega-6 is taken from various foods, such as dairy products and meat.

So, if you have been looking for some easy ways of gaining muscle fast, we suggest that you check out these 5 ways. Hopefully, you will be able to develop your muscle within a few weeks.

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Creatine: Safety, Benefits, and How It Works

Creatine. It is the most well known, as well as the most studied supplement in the industry right behind whey. There are studies going back decades with pretty comprehensive evidence that points to creatine being extremely safe. But if creatine has so many studies, then why does it have so much opposition? My opinion is that most opposition is due to a lack of understanding. Average people do not understand creatine. When a 12 year old boy wants to start lifting weights and tells them mom they want to buy a magical powder that will make him big and strong, his mom is absolutely correct to worry. After all, something that makes you build muscle and strength is probably a steroid, right? Possibly. But that is not what creatine does.

Is Creatine a Steroid?

The short answer: Absolutely not. To understand why creatine is not a steroid, you must first understand what a steroid actually is.

What are Steroids?

Why is it that males are almost always more muscular than females? Why can a man typically be 200 pounds of muscle, but a woman will never normally reach that level of muscularity? Simply put, males typically produce a hormone called testosterone. You have most likely heard of it. Testosterone is what makes a man a man. It's what causes his deep voice, body hair, facial hair, strength, and what we think of as masculine instincts. It's what causes males to fight over females, in human social settings and in nature. A performance enhancing steroid is basically synthetic testosterone, or other synthesized hormones that are actually more anabolic than testosterone. Some steroids are not even found in nature. Steroids can carry some nasty side effects and a lot of health risks later on in life.

What is Creatine?

So now that we have a basic understanding of what stereos are, what is creatine?

Creatine is found in almost every animal, including humans. We get it from meat and we naturally synthesize it. Creatine is a completely natural organic acid that provides cellular energy to your cells. It is found in the highest concentrations in muscle cells. Creatine and steroids can not even be compared. One works hormonally, one works inside of your cells naturally. Creatine will not make you superhuman like steroids. Steroids can push your body past physiological limits. With years of training and a perfect diet might be able to be a little over 200 lbs of lean muscle naturally. With steroids you can put on another 20-50 pounds. If you are pushing your body past a natural limit, you are putting multiple organs under extreme stress, especially your heart. Creatine does no such thing. Creatine will indirectly help you add strength and mass by allowing your muscle cells to work just a bit harder.

How Does Creatine Work?

If you were awake for high school biology, you probably learned about cellular energy. Adenosine triphosphate (ATP), glucose, cellular respiration, and all of that fun stuff. If not, I will give you the brief rundown.

You cells contain a bit of a molecule called adenosine triphosphate. You cell generates energy by breaking a phosphate bond in the mitochondria. Any time a bond is broken, energy is released. The adenosine triphosphate then becomes adenosine diphosphate (ADP), and needs to find another phosphate atom to bond with so that it can break it in the mitochondria. Creatine bond with phosphate and becomes phosphocreatine, which is stored in the cells. Phosphocreatine can rapidly turn ADP into much needed ATP. That ATP can then go break another bond for cellular energy.

Think of your cells as a steam engine train. The ATP represents a worker that has a shovel full of coal, while the ADP represents a worker with an empty shovel. The ADP worker has to go to the next car over to get a shovel of coal to put in the fire to keep the train running. Creatine would represent a supply of coal in the same car as the fire. The ADP worker would have to walk a few feet instead of to the next car over to get the much needed coal, which represents phosphate. It is a natural function of life. Creatine is already working in your body keeping your cells alive and energized.

So Why Supplement More?

The concentrations of phosphocreatine in your cells is not even close to the maximum. Your whole body can use about 5 grams of creatine. The concentration in your cells varies, but it is much lower. There comes a point in time during high exertion activities where your muscle cell's phosphocreatine levels will come close to zero. That means your cells will have to rely on inefficient glycolysis for energy. That process is slow, generates very little energy, and causes more lactic acid buildup, which causes the burn you feel in your muscles. When you supplement with additional creatine, your phosphocreatine levels will stay higher for longer. This does not turn you into a superhuman and it will not add 50 pounds to your bench. The additional phosphocreatine will give you a small, but noticeable boost in your workouts. You might be able to lift a few pounds more, or the same weight for a couple extra reps. This may not sound like much, but overtime if you are doing an extra 1-3 reps, you will build muscle and gain strength faster. However, creatine WILL cause you to gain weight right away. Gaining 5 pounds is not unheard of. This is not hard muscle gain though, that is extra water weight that the phosphocreatine adds to your muscle cells.

Why Do People Think Creatine Is Bad?

Creatine CAN cause some minor issues if you do not take it the right way. It can cause cramping, and minor stomach issues. Those are both due to dehydration. If you supplement creatine, your muscle cells are using more water, which means you definitely need to increase your water intake. Increasing your water intake will also lead to benefits in other areas of your life as well. Some people also say it is bad for your kids. The only slight possibility of that is from extreme dehydration. But for that to actually happen, you would need to be very dehydrated before starting your supplementation. There are also a small handful of people that will tell you creatine is bad for your heart. This is because those people have not taken the time to research and learn that it is NOT a steroid.

How to Supplement Creatine

They are many forms of creatine, all with their own claim to fame. Most of these will work just as well, but they are much more expensive. The best and cheapest way to go is with normal creatine monohydrate. This is the most studied, most popular, and cheapest form. I prefer Optimum Nutrition Creatine Powder. Optimum Nutrition is one of the first brands in the supplement game. They make very pure and safe supplements for a great deal. This particular product is also the best seller in creatine.

Some people will tell you about a “loading phase”, which is a means you take about 20 grams for your first week, then reduce to 5 grams every day. I am not a big believer in the loading phase, but you are more than welcome to try it and let me know what you thought. I start with 5 grams every day and keep it that way. It might take a day or two longer to take effect, but you are saving money.

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Best 4 Lateral Movement Drills

Speed ​​development and improvement in lateral strength are targets of Top 4 Lateral Movement Drills. Football or basketball requires excellent lateral speed control for delivering the best performance. However, many players often overlook this imperative factor often knowingly. The reason behind the behavior is toughness scale of the workout. However, it requires meticulous attention to details and selection of the right kind of workout. Improving lateral quickness requires strengthening of mobility of hips, plyometric drills, footwork, and capacity of lateral movements.

Working on lateral movement is not too tough with the right set of drills. Here are top 4 drills youought to consider working on for bringing out the best in you in real time.

Lateral Lunges – The Basics Beyond Advanced Technique

Lateral lunges deliver the goodness of basic lunges while improving the lateral speed. The objective of this drill is to focus more on lateral movement rather than bending forward like in conventional lunges. This drill offers excellent workout for all lower body muscle group comprressing quadriceps, hamstrings, gluteus maximus, gastrocnemius, adductor, and soleus muscles. Steps for correct workout are

• Stand straight
• Keep shoulder-wide distance in feet
• Stretch one leg to side
• Lunge down
• Put maximum body weight on leading leg
• Point toes in the forward direction
• Repeat with the other leg

Lateral sled – For Those Who Need The Extra Punch

Lateral sled drag is a fantastic workout for those who need the extra punch. This workout focuses on increasing muscular strength of lower body muscles. Some treat it as a variant of the lateral lunges. However, the results delivered by the drill are promising. It is also suitable for folks that are unable to deal with deceleration stress due to hip or knee issue. Steps for correct workout are

• Stand straight
• Stretch one leg to one side
• Keep toes straight
• Pull the weight by walking sideways without changing the bending angle or body position
• Repeat with other leg / other side

Asterisks Lunges – Beat The Fear For Once And For All

Asterisks lunges upscale the benefits of regular lunges to the next level. You need two dumbbells for the workout. This drill is ideal for toning glutes and hams muscles. In addition, this workout is highly recommended for improving lateral speed. Well, footballers are you listening; beat the fear for the last time. Hit the Asterisks lunges and be the difference you deserve. Steps for correct workout are

• Stand straight
• Carry two dumbbells
• Lung as normal bending forward, 45 ° forward, lateral, 45 ° backward, and backward

Lateral Crossover Step Drill – Agility Matters When You Are Out There On The Ground

Lateral crossover step drill improves agility, stamina, and ability to turn quickly. It is a strength training drill with complete focus on improving the speed of the movements. This workout focuses on enhancing the strength, stamina, and ability to change direction with the typical side-to-side moves. You need a marker or cones for the drill. Steps for correct workout are

• Stand straight
• Take a crossover step
• Keep left foot in front of the right one
• Step right with right foot in front of the left in a crossover
• Complete the repetitions as directed
• Take a break of a minute between two sets of repetitions

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How To Eat And Work Out For Building Muscles And Strength Well Into Your 50’s

Are you a bodybuilder?

I am.

Bodybuilding defined as defined by me is “building the body”.

Sugar, high energy drinks, prepackaged foods including the so called healthy and new “fitness” drinks and powders, pre-workout – during workout and post-workout commercial products.

Yes, this post is all about building the body or bodybuilding without all the hype and commercial BS.

Each day we wake up in the morning and make a decision, a decision that will make or break us for that day and possibly the next day and the rest of our lives.

  • Do you sleep in and run late or behind time the rest of the day?
  • Do you have the right kind of breakfast?
  • Do you consistently have the right kind of varied breakfast?
  • Does your breakfast (the MOST important) meal of the day set your metabolism and cellular function in anabolic motion for the day so you can properly assimilate and digest foods for optimum absorption?

Believe me or do not but most people around the world do NOT start the day out right. Even when MOST people think that they do. They are just kidding themselves, playing a mind game to escape the truth, the reality.

You want proof? Okay:

  1. Each year 12.7 million people discover they have cancer and 7.6 million people die from the disease. However, evidence shows that 30 – 40 percent of these deaths can be prevented.
  2. Because colon and rectal cancers are often referred to as “colorectal cancers,” these two cancer types are combined. For 2016, the estimated number of new cases of colon cancer and rectal cancer are 95,270 and 39,220, respectively, adding to a total of 134,490 new cases of colorectal cancer.

Are the foods you eat each and every day building the body or slowly letting toxins in for future health issues?

Here is what you need for sculpting the perfect physique:

Cancer-Fighting Foods

  • Leafy Green Vegetables …
  • Cruciferous Vegetables …
  • Berries …
  • Brightly Orange-Colored Fruits and Veggies (Citrus Fruits, Squash, Sweet Potatoes, etc.) …
  • Fresh Herbs and Spices …
  • Organic Meats …
  • Cultured Dairy Products …
  • Nuts and Seeds.

Are you getting these foods in abundance each and every day starting out first thing in the morning? I know I was not.

How could I save my leg from amputation and compete in a bodybuilding contest if I was killing myself while actually believing I was building my body? I had to change both my diet and supplements for the key nutrients I found VERY hard to get into my diet every day. The farming methods used these days are actually leaving the fruits and vegetables ripe and tasty but they are actually very low in nutrient value.

So I self-researched foods and nutrients and what would build tissue and blood and health and fight off disease, illness and cancer. I made a new bodybuilding lifestyle change, one that would keep me healthy and building muscle for years to come (31 years now) and hopefully well into my 90's.

I saved my leg from amputation and won the Masters. Michigan (Natural) Bodybuilding Championship. Can you make a positive lifestyle change and be successful in your endeavors?

Challenge yourself and decide to take your bodybuilding efforts to new levels for years to come. You're that yourself later in life, I guarantee it!

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BODYBUILDING & “Paralysis Through Over-Analysis” or “Don’t Over-Think Bodybuilding”

Over the past month I have been thinking about the successful people as well as the unsuccessful people in bodybuilding, health and fitness in general. I have a LOT of contact with people locally as well as worldwide and here's what I have noticed.

“There are many smart trainees who spend way too much time pondering different strategies and ideas regarding training and nutrition.

This type of person is very knowledgeable and reads a lot. They are well informed and have researched all the latest training and diet information. They can discuss all the virtues and drawbacks of the different diets and workout programs on the market. They can also tell you the latest news about various internet muscle building Guru's, bodybuilding champions and fit movie stars. Unfortunately, despite all of their knowledge about bodybuilding diets and training routines it does not seem to be doing them much good – their physiques are usually subpar. This makes me think: is too much knowledge actually disadvantageous to building a great physique? Or could it be that they spend more time thinking about diet and training than actually doing the diet and training.

So what good is knowledge if the knowledge does not convert into muscular gains? If you cram your brain full of information on diet and training how are you to sort through all of this and determine what you should and should not do? Everyone says their diet, workout, supplement or whatever is effective or the best. The truly best diets and training routines are rare and elusive. The over-thinking bodybuilder is constantly trying to sift through all the information for what is “the best” routine they should be following.

The solution to the problem is less thinking and more action. When you over complicate bodybuilding you actually retard your rate of progress. Too many choices and too many high ideas create “paralysis through over analysis” where the bodybuilder is actually paralleled from staying on one routine or diet because they keep thinking that maybe they should be on a different diet or workout routine.

So what should you do? Train hard, heavy and often. Lift lots of weights, do your cardio workouts. A real bodybuilder is pumping iron 3 to 5 times a week and using all kinds of different methods for muscle strength and pump. Do not miss a workout unless it is for a reason that you really have no control over or an emergency.

Nutrition is the cornerstone . Without a disciplined approach to your daily eating regimen you will never be successful. Hearty and healthy eating is combined with intense workouts and cardio sessions for lower body-fat down to the single digits. You have to eat clean foods.

Supplementation and YOU ! A well thought-out nutritional supplement program will enhance and accelerate muscle growth and fat loss.

You must have realistic, achievable and exciting goals! A good goal is a realistic, attainable and exciting goal. We all need to generate enthusiasm for the process and drive to attain and maintain what needs to be done in order to obtain real and substantive results.

Set a timeframe for reaching a goal. As an example, if you wanted to lose 15 pounds then give yourself 15 weeks to do this. Set the goal, make the plan and say I can easily lose 15 pounds in 15 weeks. Then make a mini-goal, say to yourself that it is a measly one pound a week weight loss, I can do that.

Over-thinking nutrition . A healthy diet followed over time with consistency is all that is required for building muscle and losing fat. Constant changing foods, timing and amounts of food will create instability in the metabolism as well as the mind. Constantly changing the diet will never let you know or understand what is or is not working.

Over-thinking training . The biggest mistake you can make in weight training is to continuously keep changing the workout program. Train hard, train heavy and safe and on a continuous basis and you can make almost any workout program a success. Once progress comes to a halt you take a seven to twelve day rest and start all over on a different workout routine. It's that simple.

Over-thinking supplementation . Too many people believe that there exists a miraculous, safe, all natural just discovered nutritional supplement that will turn them into a Superman or Supergirl in four or six weeks. They think there exists some safe supplement that delivers steroid like results with none of the steroid risk factors. Let me tell you the truth, that supplement does NOT exist! Yes, we all can get sucked into the alluring advertisements that promise it all but the fact is this. Muscle, strength, fat loss and health are not a product, rather they are a product of consistency in clean eating, exercise and positive mental attitude towards life and living.

Want success? Start doing this today . Set in your mind a fixed goal, a goal that excites you and creates enthusiasm every time you think about it. Set up weekly mini-goals for keeping track of your progress. Establish a sound diet program and eating schedule and follow it every day. Follow a sound, progressive and challenging weight lifting routine and cardio program. Stick to the program for at least eight weeks, no excuses. Take a top of the line Multi Vitamin-Mineral tablet each and every morning and be consistent.

Follow the program for no less than eight weeks and preferably twelve weeks. Each week strive to hit mini-weekly goals. Hold this course for a few short months and I guarantee you'll realize dramatic gains in muscle size, definition, fat loss and overall great health

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Most Common Workout Mistakes

According to doctors, workouts may help you reduce your risk of a lot of health conditions, such as cancer, depression and heart attacks. Aside from this, workouts make you stronger both physically and mentally. If you are working out without the help of a good fitness trainer, you are more prone to common workout mistakes. Here are 5 of those mistakes that you should avoid.

1. Workout goals

What are your workout goals? No matter what you want to achieve by working out, your workout sessions should consist of three stages: warm-up, exercise and the stretch-out stage.

Most people focus on the second phase, which is a mistake. Starting your workouts phase without warming up your body first is a bad idea. If you do not warm up before a workout session, you may end up hurting your muscles. The stretch-out phase is equally important.

2. Not Warming-up Before Each Session

With the warm-up stage, you are informing your nervous system of the physical stress it is going to go through. This stage will help your body prevent premature fatigue and skipped heartbeats.

The warm-up phase is more important if you are going to do some high interval intensity training exercises like CrossFit or sprinting. Even if you are going to do a workout of moderate intensity, you should warm up as it will get your blood flowing through your body.

3. Doing The Exercises The Wrong Way

After box jumping or deadlifts, some people complain about pain in their lower backs. Some people think that it is muscle soreness and should not be taken as something serious. However, the thing is that you should learn to differentiate between muscle soreness and joint pain.

Mostly, joint pain may occur if you do an exercise the wrong way. It may also lead to injury in some cases. Therefore, it is important that you get some guidance from a fitness trainer.

4. Sticking to the Same Type of Exercises

Do you find your workouts boring? If so, it's time for you to change our workout plan. Doing the same movements over and over again may make it harder for you to get your desired results.

For instance, if you do jogging on a daily basis, you should change your route. Or you can increase or decrease your speed for a change.

5. Ignoring Other Body Parts

The human body is not a simple machine. It functions on different levels at the same time. Therefore, you should do workouts that will work multiple areas of your body. Focusing on the same parts may cause your body to lose balance. As a result, your body gets weaker and you do not see the desired results.

Therefore, we suggest that you choose a set of exercises that will work for all of the important parts of your body that people usually ignore.

So, these are some common workout mistakes that most people make. If you do not want to end up hurting yourself while working out, we suggest that you avoid these mistakes. Hopefully, now you will be able to get the most out of your exercises.

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Body Building Routine

What routine or rule you select is dependent on several factors, age, sex, goals and overall physical fitness. There is no such thing as “one routine fits all.”

Without getting too technical for purposes of our overview here, let's take a very simple, straightforward approach.

Generally speaking, it is recommended to do three sets of ten repetitions on each exercise you select. Beginners need to stick to a routine for at least 3 months of regular training. During this time it is important to follow a plan of good diet and nutrition. The recipes found elsewhere in this document are a great place to start.

Whatever exercises you plan to follow, you should always start off by warming up. Warm up exercises should be aerobic in nature which should include running on the treadmill, jogging, or skipping for a period of about 10-15 minutes. The overall warm up time should last between 15-20 minutes. Always remember that a warm up body responds faster and there is less chance of injury (like muscle catch, tear, pull, etc). Warm up results in an increase in the pulse and the heart- rate.

Many factors go in to the finalization of the routine for a bodybuilder, such as the current health condition, the goal and the number of days in a week the bodybuilder is going to visit the gym.

For example, if the bodybuilder visits the gym 6 days a week, then the schedule will be of one kind. Whereas, if the bodybuilder works out three times a week, then the schedule is likely to be more intense.

However do keep in mind that no schedule should be for a long term. The long term goal should be broken down in short and mid term goals – and the routine should be devised accordingly. So one short term schedule may be for 3 days a week followed by a 6 day week routine, depending on the condition and the rate of development / growth.

A good beginner routine might be to start off using a bar that is light enough to handle comfortably. Do not begin by using equipment that is not appropriate for a beginner. The only thing that may result is an overall feeling that exercise is “too hard.” Work up to your routine gradually.

A beginner's session should initially cover the major muscle groups. Start off with the two hands barbell press. This is productive for developing the upper and lower arms, shoulders and back. Because it is not the easiest exercise it should begin first when strength is at the highest. This exercise is intended for the deltoids and triceps.

A second exercise might be the two hands curl with barbell. This will work the biceps located at the front of the arms, in contrast to the triceps at the back of the arms exercised earlier. The biceps is conventionally the muscle which all desire to develop and is usually already one of the beginner's strongest.

A third exercise to consider is the bench press. The lift lies on the back and is handed the bar which is then lowered to the chest. This exercise primarily works the pectorals but also exercises the triceps and deltoids like the first exercise.

The fourth exercise is upright rowing where the barbell is raised with a narrow hand spacing to the region of the chin, lowered to arms' length and the movement repeated. This is generally for the trapezius muscles (which lie between the neck and the shoulder socket on top of the shoulders) – so a different muscle is targeted this time.

There are many sources available to help you determine what “routine” is best for you. Here is one that we found, but be aware that it is not the only option available nor the only one you should use. Let us see how a 5 day week routine might look:

Monday
Behind Neck Shoulder Press: 4 sets 6-10 reps
Upright Row: 4 sets 6-10 repetitions
Incline Dumbbell Press: 4 sets 6-10 reps
Bench Press: 4 sets 6-10 repetitions
Crunches: 3 sets 6-10 reps

Tuesday
Close Grip Lat Pull down: 4 sets 6-10 reps
Close Grip Seated Pulley Row: 4 sets 6-10 repetitions
Seated Calf Raise: 4 sets 6-10 reps
Reverse Wrist Curl: 4 sets 6-10 repetitions

Wednesday
Squats: 5 sets 6-10 reps
Leg Press: 5 sets 6-10 reps
Leg Curl: 4 sets 6-10 reps

Thursday
Close Grip Bench Press: 4 sets 6-10 repetitions
Tricep Dip: 4 sets 6-10 reps
Dumbbell Shrug: 4 sets 6-10 repetitions
Standing Calf Raise: 4 sets 6-10 reps

Friday
Pull Ups: 4 sets 6-10 reps
EZ Bar Curl: 4 sets 6-10 repetitions
Hammer Curl 4 sets 6-10 reps
Crunches: (with weight) 4 sets 6-10 repetitions

As we said, there are a number of training programs available for bodybuilders and this is just one.

There are other factors to look at before selecting one for yourself. Let's explore them:

Has the program been experimented tested?
Are there specific goals, training loads, progressive monitoring and recovery periods in the program routine?
Does the program specify what types of people are eligible for it?
Only after going through them should the bodybuilder enroll for the routines of such a program.

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The Best Ways To Get A Six Pack

If you are a fan of six packs, you need to take two initial steps. Firstly, you should try to strengthen your abdominal muscles. In addition, you will have to get rid of the extra, unwanted fat of your body.

These are some more tips I am giving you about having a six pack:

Healthy Nutritious Food:
Instead of eating junk food, you should switch to quality food like fruits and vegetables. These natural products give you more energy than artificial, prepackaged products. The cheeseburgers and pastas are to be strictly avoided as they will make you put on extra weight. In addition, protein-rich foods should be included to get that instantaneous boost of energy. The bad carbs should be skipped, and try to take good carbohydrates and essential fats. You can get the essential fats in the form of Omega 3 fish oil. It will balance your diet and help you maintain your energy level. Moreover, the antitoxins present in the sea food can also serve another purpose by triggering your immune system. While taking healthy food, ensure that calories required by body for healthy living is not exceeded. You should ensure that you do not take too many extra calories than is required.

Exercise:
A proper schedule for exercise is a must if you want to meet the requirements for having a six pack. The exercise in the morning will be a plus as your muscles have been resting for the past 8 to 10 hours and need to be loosened up. Also, it will energize your body by increasing its blood flow. The cardio exercises should be followed, preferably with the advice of some trainer. There is an effective form of exercise in the shape of HIIT. It will be helpful for you to increase your muscle mass and to shed those extra pounds. Other options include running, walking and swimming which will make you active and your abdominal muscles will be strengthened. Some people also try their luck with weight lifting. It makes the lower limbs of your body strong and also burns fat at a faster rate. It will make you active for a longer period of time, and your muscles will be strengthened.

This way you can get to your target and still retain the energies to perform various functions of your life. So you can achieve a six pack abs in a healthy way.

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