In this article I want to discus a secret little method for adding more muscle by implementing a key habit directly after you have been lifting weights or doing any other form of resistance training.
This is a very simple but instantly powerful habit that will increase your results exponentially. You will basically be drinking a special kind of protein shake specifically designed to give you the best possible chance of decent muscle gains and to be taken directly after you train.
You will need:
100g glucose or other readily digested sugar
30g of partiallydigested acid whey protein powder
A flavouring of your choice; ie chocolate, vanilla or just plain splenda works great
Creatin
Go about your training regime as normal but make sure to take with a pre made shake in a portable blender flask. Add the ingredients above to the flask. Immediately after you train add water to the blender and vigorously shake. Down the drink as quickly as you can.
How this works is that the fast acting sugars will spike your bodies insulin levels causing your muscle cell to open. The partially digested acid whey protein will then be quickly absorbed into these opened cells at a time when it is most needed. Directly after you train. If you think of insulin as the key an the cells as the gate and the protein as you and you need to get through the gate. Make sense? I hope so. This really does work wonders for you muscle gaining efforts. If you don't want to make your own shakes then there are ready made branded variety some of which are quite good however these can be expensive so it's up to you to weigh the pros and cons of each. Never add milk to you mixture as this can ruin the whole process, always use water.
Adam has been writing articles for nearly 4 years. Come visit his latest website over at http://www.usedtennisballs.net/ which helps people find the best offers on used tennis balls and other information they are looking for.
Article Source: http://EzineArticles.com/?expert=Adam_Don_Smith
Monday, 22 March 2010
Thursday, 11 March 2010
Mega Muscle Overload Technique - More Reps With Heavy Weight
Bodybuilders and hard core weightlifters are constantly trying to find better ways to overload the muscle during workouts. There are several definitions for muscle overload, but the best way to sum it up is the principle for muscle overload is pushing your muscles beyond their limit, reaching complete exhaustion of the muscle. This means not stopping at a certain determined rep count, but doing as many as you can with heavy weight and going beyond. You definitely need a trusted spotter for this type of workout.
There are many ways to achieve muscle overload. A few techniques that are commonly used are negatives, drop sets, and forced reps. Negatives are when you focus on the descent taking several seconds on the negative portion of the movement. For example, if you were doing barbell bench press, the negative would start at the top of the position where your arms are stretched out then you would slowly lower the weight towards your chest. Negatives are normally performed on your last set or two, and the last rep or two. Drop sets are best described as one giant set, usually two to three sets in one. You'll do one set for as many reps as you can do, decrease the weight about 20 percent and do another set with no rest in between, then possibly repeat, decreasing the weight each time. Forced reps are having a spotter assist you with a few more reps once you have reached failure and can do no more on your own.
The techniques described above are all great tools for helping you reach muscle overload. However, I've discovered a unique technique that has worked quite well for me. When I say discovered, keep in mind that almost every method advertised as a new technique has been said and done by someone, in some form. Therefore I'm not claiming that this is some new magic technique that will instantly put 10 pounds of muscle on you in two weeks or anything like that. However, I have gotten much stronger and have noticed my muscles being much fuller when using this technique.
I call it the mega muscle overload technique. This method involves performing a set with heavy weight and rep range from about four to six reps until muscle failure, then resting for 20 twenty seconds and doing another set with the same weight. Like negatives, this is only done on either your final set, or last two sets. The 20 second rest period is only done once, unlike typical drop sets where you may repeat more than once. Basically by using this technique you will be able to perform eight to 10 reps overall with a weight that you are normally only able to do four to six reps with. This principle allows you not only to reach muscle overload, but to get used to handling heavier weights. Now there are a few who believe heavy weights aren't necessary, but for most people who want to build mass, training heavy is going to be the ticket (and this is vital if you're wanting to get stronger, obviously).
Here's a sample bench press workout utilizing the mega muscle overload technique:
Set 1: 135 lbs x 15
Set 2: 185 lbs x 12
Set 3: 225 lbs X 8
Set 4: 250 lbs x 6
Set 4 - Mega Muscle Overload Set:
250 lbs x 6, rest 20 seconds, 250 lbs x 3
Try the mega muscle overload technique on your first heavy compound exercise, implementing the technique on the last set as listed above. Your straight sets will require normal rest time in between, such as one to two minutes. This often varies from person to person; just remember you're not performing an endurance event so may sure you rest long enough to push heavy weight for the following set. You can do this for any body part and most any exercise, but I recommend keeping this to heavy free weight exercises or Hammer Strength machines if you don't have a spotter. Train heavy and grow!
Jason M. Stallworth
TheMuscleProgram.com
Download your free training log at: http://www.themuscleprogram.com/.
Article Source: http://EzineArticles.com/?expert=Jason_Stallworth
There are many ways to achieve muscle overload. A few techniques that are commonly used are negatives, drop sets, and forced reps. Negatives are when you focus on the descent taking several seconds on the negative portion of the movement. For example, if you were doing barbell bench press, the negative would start at the top of the position where your arms are stretched out then you would slowly lower the weight towards your chest. Negatives are normally performed on your last set or two, and the last rep or two. Drop sets are best described as one giant set, usually two to three sets in one. You'll do one set for as many reps as you can do, decrease the weight about 20 percent and do another set with no rest in between, then possibly repeat, decreasing the weight each time. Forced reps are having a spotter assist you with a few more reps once you have reached failure and can do no more on your own.
The techniques described above are all great tools for helping you reach muscle overload. However, I've discovered a unique technique that has worked quite well for me. When I say discovered, keep in mind that almost every method advertised as a new technique has been said and done by someone, in some form. Therefore I'm not claiming that this is some new magic technique that will instantly put 10 pounds of muscle on you in two weeks or anything like that. However, I have gotten much stronger and have noticed my muscles being much fuller when using this technique.
I call it the mega muscle overload technique. This method involves performing a set with heavy weight and rep range from about four to six reps until muscle failure, then resting for 20 twenty seconds and doing another set with the same weight. Like negatives, this is only done on either your final set, or last two sets. The 20 second rest period is only done once, unlike typical drop sets where you may repeat more than once. Basically by using this technique you will be able to perform eight to 10 reps overall with a weight that you are normally only able to do four to six reps with. This principle allows you not only to reach muscle overload, but to get used to handling heavier weights. Now there are a few who believe heavy weights aren't necessary, but for most people who want to build mass, training heavy is going to be the ticket (and this is vital if you're wanting to get stronger, obviously).
Here's a sample bench press workout utilizing the mega muscle overload technique:
Set 1: 135 lbs x 15
Set 2: 185 lbs x 12
Set 3: 225 lbs X 8
Set 4: 250 lbs x 6
Set 4 - Mega Muscle Overload Set:
250 lbs x 6, rest 20 seconds, 250 lbs x 3
Try the mega muscle overload technique on your first heavy compound exercise, implementing the technique on the last set as listed above. Your straight sets will require normal rest time in between, such as one to two minutes. This often varies from person to person; just remember you're not performing an endurance event so may sure you rest long enough to push heavy weight for the following set. You can do this for any body part and most any exercise, but I recommend keeping this to heavy free weight exercises or Hammer Strength machines if you don't have a spotter. Train heavy and grow!
Jason M. Stallworth
TheMuscleProgram.com
Download your free training log at: http://www.themuscleprogram.com/.
Article Source: http://EzineArticles.com/?expert=Jason_Stallworth
Tuesday, 9 March 2010
How to Build Lean Muscle Quickly - Spare Your Time, Not Your Sweat
If you want to learn how to build lean muscle quickly, then you will find this article to be quite helpful.
Below are a list of tips that if followed correctly, will greatly increase the amount of muscle you build with your workouts.
The first tip is one which many people tend to look over. They think that all it takes to build lean muscles is how much weight they lift. However, this is not the case. When performing weight training exercises, you want to use weight which you are comfortable with at first. Perform each repetition slowly to increase the usage of the muscles. A good rule to stick with is take two seconds to lift the weight in the positive direction, hold for one second, and descend in the negative position in three seconds. This will give your muscles a much harder workout, then if you did each repetition in a fast pace.
The second tip is another one many tend to not care about. Your diet. No, this does not mean a diet to lose weight, but a diet to build lean muscles. In order for you to build lean muscle quickly, you must consume the proper amount of protein, carbs and fats daily. A good rule to follow for this is the 40-40-20 rule. This means that for 40% of your daily intake should be protein, 40% is carbs and 20% is fats.
The protein you want to consume is of high quality. Eating meats like chicken, fish, beef, etc. are all good. The carbohydrates you want to consume are high in fiber like fresh fruits and vegetables and whole grains. Avoid anything refined grains and sugars are your body will turn this into fat. The fats you want to consume are healthy, natural fats. You do not want to consume man-made fats like from processed foods.
Another tip that many try to ignore, but always soon regret it is stretching. No one likes to spend the time stretching, they always just want to get right down to business and lift weights. However, if it is extremely important to always stretch before lifting any weight or performing any cardio exercises. If you do not stretch you put yourself into much greater risk of injuring your muscles. Also, if you do not stretch you will not build lean muscle quickly. A good rule to follow for how long you should spend time before working out stretching is to stretch for half of the time you spend working out. So if you are going to workout for 30 minutes, spend an extra 15 minutes before to stretch. Stretching after workouts is also very good to do.
Working out to build lean muscle quickly does not need to take hours and hours a day. Spare your time and not your sweat by increasing the intensity of your workouts and decreasing the time you spend working out. You will find that it is much for effective to spend 30 minutes of high intensity workouts, then to spend 1-2 hours of moderate to low intensity.
To build lean muscle quickly, it's best to follow a well-planned workout routine and meal plan because you do not want to spend so much time working out and not see the results you want.
However, creating a proper workout and meal plan can be quite difficult. If you really want to build lean muscle quickly, a fitness trainer to Pro Athletes, created Athlean-X 90-Day Workout Program to get a ripped body in 90 Days. To learn more, check my Athlean X Review.
For more information on how to gain muscle and get ripped, visit Build Muscle Quickly.
Article Source: http://EzineArticles.com/?expert=R._Huber
Below are a list of tips that if followed correctly, will greatly increase the amount of muscle you build with your workouts.
The first tip is one which many people tend to look over. They think that all it takes to build lean muscles is how much weight they lift. However, this is not the case. When performing weight training exercises, you want to use weight which you are comfortable with at first. Perform each repetition slowly to increase the usage of the muscles. A good rule to stick with is take two seconds to lift the weight in the positive direction, hold for one second, and descend in the negative position in three seconds. This will give your muscles a much harder workout, then if you did each repetition in a fast pace.
The second tip is another one many tend to not care about. Your diet. No, this does not mean a diet to lose weight, but a diet to build lean muscles. In order for you to build lean muscle quickly, you must consume the proper amount of protein, carbs and fats daily. A good rule to follow for this is the 40-40-20 rule. This means that for 40% of your daily intake should be protein, 40% is carbs and 20% is fats.
The protein you want to consume is of high quality. Eating meats like chicken, fish, beef, etc. are all good. The carbohydrates you want to consume are high in fiber like fresh fruits and vegetables and whole grains. Avoid anything refined grains and sugars are your body will turn this into fat. The fats you want to consume are healthy, natural fats. You do not want to consume man-made fats like from processed foods.
Another tip that many try to ignore, but always soon regret it is stretching. No one likes to spend the time stretching, they always just want to get right down to business and lift weights. However, if it is extremely important to always stretch before lifting any weight or performing any cardio exercises. If you do not stretch you put yourself into much greater risk of injuring your muscles. Also, if you do not stretch you will not build lean muscle quickly. A good rule to follow for how long you should spend time before working out stretching is to stretch for half of the time you spend working out. So if you are going to workout for 30 minutes, spend an extra 15 minutes before to stretch. Stretching after workouts is also very good to do.
Working out to build lean muscle quickly does not need to take hours and hours a day. Spare your time and not your sweat by increasing the intensity of your workouts and decreasing the time you spend working out. You will find that it is much for effective to spend 30 minutes of high intensity workouts, then to spend 1-2 hours of moderate to low intensity.
To build lean muscle quickly, it's best to follow a well-planned workout routine and meal plan because you do not want to spend so much time working out and not see the results you want.
However, creating a proper workout and meal plan can be quite difficult. If you really want to build lean muscle quickly, a fitness trainer to Pro Athletes, created Athlean-X 90-Day Workout Program to get a ripped body in 90 Days. To learn more, check my Athlean X Review.
For more information on how to gain muscle and get ripped, visit Build Muscle Quickly.
Article Source: http://EzineArticles.com/?expert=R._Huber
Monday, 8 March 2010
Sunday, 7 March 2010
Create a Powerful Team of Supplements
If you've been hearing much about supplements lately, you might be considering whether or not sports formulations will benefit you. Two things you should realize is that the best are all-natural and provide 24-hour fitness, unlike many sports supplements on the market today. They don't have harmful chemicals, and many well-known athletes and bodybuilders depend on them for optimal strength during workouts and play times, as well as restful sleep at night.
Some supplements recruit dormant adult stem cells within the body. Stem cells are mobilized from the bone marrow to enhance muscle building efforts, repair tissues, increase immune system response, and relieve muscle and joint pain or soreness. And when teamed with nitric oxide products (particularly high quality boosters), it is able to do its job even more efficiently. Nitric oxide products are designed to increase the body's ability to deliver and make available oxygen to the cells. Natural boosters help to increase energy, endurance levels and strength through the stimulation of the body's natural production of nitric oxide. Why is it necessary? It aids in muscle growth as well as performance, blood flow, metabolism and nutrient delivery.
A Winning Combination
The right supplement and nitric oxide, when stacked together, offer optimal benefits for the body around the clock. It provides the 24-hour fitness needed to sustain healthy energy levels throughout the day and enter deep sleep each night. The nitric oxide, however, gives an additional boost for those hours when energy is needed most...such as during strenuous workouts at the gym, practice for baseball, football, basketball games, etc. Even if you're not an athlete or bodybuilder, there are certainly times of the day when you need more energy. For example, when your kids come home from school and demand your physical or mental attention, or the time of day when you take a walk or ride a bike.
With the right fitness supplement and nitric oxide products working together, your body can enjoy the best of both worlds-optimal health around the clock and energy boosts at those crucial physical moments.
How to Buy These Products
Before buying any sports supplement online, you should examine the website carefully. Look for an official distributor with a professional website layout. Be wary when you see products such as these being offered at unusually cheap prices or from a shady-looking website. There are many scams online that prey on those seeking better health. Do your research before handing over your credit card information. Also, read all labels and be sure you're getting the right product for your needs.
Keep in mind that nitric oxide products may or may not be all-natural. Read the labels and descriptions carefully to be sure you're getting a sports supplement that's safe with no side effects. With the right combination, you can reach your physical goals in no time!
Chris Robertson is an author of Majon International, one of the worlds MOST popular internet marketing companies on the web.
Learn more about Stemulite.
Article Source: http://EzineArticles.com/?expert=Chris_Robertson
Some supplements recruit dormant adult stem cells within the body. Stem cells are mobilized from the bone marrow to enhance muscle building efforts, repair tissues, increase immune system response, and relieve muscle and joint pain or soreness. And when teamed with nitric oxide products (particularly high quality boosters), it is able to do its job even more efficiently. Nitric oxide products are designed to increase the body's ability to deliver and make available oxygen to the cells. Natural boosters help to increase energy, endurance levels and strength through the stimulation of the body's natural production of nitric oxide. Why is it necessary? It aids in muscle growth as well as performance, blood flow, metabolism and nutrient delivery.
A Winning Combination
The right supplement and nitric oxide, when stacked together, offer optimal benefits for the body around the clock. It provides the 24-hour fitness needed to sustain healthy energy levels throughout the day and enter deep sleep each night. The nitric oxide, however, gives an additional boost for those hours when energy is needed most...such as during strenuous workouts at the gym, practice for baseball, football, basketball games, etc. Even if you're not an athlete or bodybuilder, there are certainly times of the day when you need more energy. For example, when your kids come home from school and demand your physical or mental attention, or the time of day when you take a walk or ride a bike.
With the right fitness supplement and nitric oxide products working together, your body can enjoy the best of both worlds-optimal health around the clock and energy boosts at those crucial physical moments.
How to Buy These Products
Before buying any sports supplement online, you should examine the website carefully. Look for an official distributor with a professional website layout. Be wary when you see products such as these being offered at unusually cheap prices or from a shady-looking website. There are many scams online that prey on those seeking better health. Do your research before handing over your credit card information. Also, read all labels and be sure you're getting the right product for your needs.
Keep in mind that nitric oxide products may or may not be all-natural. Read the labels and descriptions carefully to be sure you're getting a sports supplement that's safe with no side effects. With the right combination, you can reach your physical goals in no time!
Chris Robertson is an author of Majon International, one of the worlds MOST popular internet marketing companies on the web.
Learn more about Stemulite.
Article Source: http://EzineArticles.com/?expert=Chris_Robertson
Create a Powerful Team of Supplements
If you've been hearing much about supplements lately, you might be considering whether or not sports formulations will benefit you. Two things you should realize is that the best are all-natural and provide 24-hour fitness, unlike many sports supplements on the market today. They don't have harmful chemicals, and many well-known athletes and bodybuilders depend on them for optimal strength during workouts and play times, as well as restful sleep at night.
Some supplements recruit dormant adult stem cells within the body. Stem cells are mobilized from the bone marrow to enhance muscle building efforts, repair tissues, increase immune system response, and relieve muscle and joint pain or soreness. And when teamed with nitric oxide products (particularly high quality boosters), it is able to do its job even more efficiently. Nitric oxide products are designed to increase the body's ability to deliver and make available oxygen to the cells. Natural boosters help to increase energy, endurance levels and strength through the stimulation of the body's natural production of nitric oxide. Why is it necessary? It aids in muscle growth as well as performance, blood flow, metabolism and nutrient delivery.
A Winning Combination
The right supplement and nitric oxide, when stacked together, offer optimal benefits for the body around the clock. It provides the 24-hour fitness needed to sustain healthy energy levels throughout the day and enter deep sleep each night. The nitric oxide, however, gives an additional boost for those hours when energy is needed most...such as during strenuous workouts at the gym, practice for baseball, football, basketball games, etc. Even if you're not an athlete or bodybuilder, there are certainly times of the day when you need more energy. For example, when your kids come home from school and demand your physical or mental attention, or the time of day when you take a walk or ride a bike.
With the right fitness supplement and nitric oxide products working together, your body can enjoy the best of both worlds-optimal health around the clock and energy boosts at those crucial physical moments.
How to Buy These Products
Before buying any sports supplement online, you should examine the website carefully. Look for an official distributor with a professional website layout. Be wary when you see products such as these being offered at unusually cheap prices or from a shady-looking website. There are many scams online that prey on those seeking better health. Do your research before handing over your credit card information. Also, read all labels and be sure you're getting the right product for your needs.
Keep in mind that nitric oxide products may or may not be all-natural. Read the labels and descriptions carefully to be sure you're getting a sports supplement that's safe with no side effects. With the right combination, you can reach your physical goals in no time!
Chris Robertson is an author of Majon International, one of the worlds MOST popular internet marketing companies on the web.
Learn more about Stemulite.
Article Source: http://EzineArticles.com/?expert=Chris_Robertson
Some supplements recruit dormant adult stem cells within the body. Stem cells are mobilized from the bone marrow to enhance muscle building efforts, repair tissues, increase immune system response, and relieve muscle and joint pain or soreness. And when teamed with nitric oxide products (particularly high quality boosters), it is able to do its job even more efficiently. Nitric oxide products are designed to increase the body's ability to deliver and make available oxygen to the cells. Natural boosters help to increase energy, endurance levels and strength through the stimulation of the body's natural production of nitric oxide. Why is it necessary? It aids in muscle growth as well as performance, blood flow, metabolism and nutrient delivery.
A Winning Combination
The right supplement and nitric oxide, when stacked together, offer optimal benefits for the body around the clock. It provides the 24-hour fitness needed to sustain healthy energy levels throughout the day and enter deep sleep each night. The nitric oxide, however, gives an additional boost for those hours when energy is needed most...such as during strenuous workouts at the gym, practice for baseball, football, basketball games, etc. Even if you're not an athlete or bodybuilder, there are certainly times of the day when you need more energy. For example, when your kids come home from school and demand your physical or mental attention, or the time of day when you take a walk or ride a bike.
With the right fitness supplement and nitric oxide products working together, your body can enjoy the best of both worlds-optimal health around the clock and energy boosts at those crucial physical moments.
How to Buy These Products
Before buying any sports supplement online, you should examine the website carefully. Look for an official distributor with a professional website layout. Be wary when you see products such as these being offered at unusually cheap prices or from a shady-looking website. There are many scams online that prey on those seeking better health. Do your research before handing over your credit card information. Also, read all labels and be sure you're getting the right product for your needs.
Keep in mind that nitric oxide products may or may not be all-natural. Read the labels and descriptions carefully to be sure you're getting a sports supplement that's safe with no side effects. With the right combination, you can reach your physical goals in no time!
Chris Robertson is an author of Majon International, one of the worlds MOST popular internet marketing companies on the web.
Learn more about Stemulite.
Article Source: http://EzineArticles.com/?expert=Chris_Robertson
How to Get Bigger Muscles - Ways to a Perfect Physique
So you want to know how to get bigger muscles? The simple fact is that no one exercise is going to meet all your requirements. What you're going to have to do is formulate a set of exercises that will work best for you - and this depends on your body needs, your diet, your particular genetics, and of course on the advice and suggestions of your trainer.
Exercising Tips:
• This set of exercises will have to contain a certain number of exercises for bulk - generally with heavy weights and light on the repetitions, and a certain number of exercises for muscle tone - these will generally be heavy on the reps and light on the weights. And you could throw in some aerobics to give you endurance and increase muscle tone.
• Remember, the way how to get bigger muscles is to include exercises on different days that 'hit' different muscle groups. So why do you need to exercise your entire body?
• Well, firstly, a body that only has upper or lower body mass developed has a very unbalanced and slightly ridiculous look to it - and it certainly is anything but perfect. And another thing is that if you have strength in the legs you'll find that strength aiding you in many of the upper-body exercises that you do. Try it - it works.
The Ways to a perfect Physique:
• You know Arnold Schwarzenegger says that what you need to do is look at your body as if it was a living sculpture.
• If you want to know how to get bigger muscles just look at yourself in the mirror. See which areas are built up well enough, and which areas are deficient.
• Then, when you next visit your gym, work on simple maintenance on those areas that are built well, and concentrate on the areas that are not good enough. This simple method is the best way ever designed to build a perfect body.
• And bulk isn't the only thing to concentrate upon - work at muscle definition and even on the shape of the muscles - have your trainer suggest exercises that will help shape your muscles. As a small but pertinent example of how to get bigger muscles, you can use the shoulder press to build up bulk in the shoulders - but if you want to shape those shoulder better, some shoulder flies would be a good exercise to do.
Talk to your trainer about your aims and concerns and have him or her suggest the best exercises to achieve your goals - don't over-train, instead show some patience. Patience and dedication - which amounts to regular training - are the key to building the perfect body.
Muscle Building Secrets:
Discover why 95% of people who start a muscle building program will fail miserably and how you can succeed. If you are really interested in building muscles, this will the most important message you will ever read - Click Here.
Article Source: http://EzineArticles.com/?expert=Melvin_J._Smith
Exercising Tips:
• This set of exercises will have to contain a certain number of exercises for bulk - generally with heavy weights and light on the repetitions, and a certain number of exercises for muscle tone - these will generally be heavy on the reps and light on the weights. And you could throw in some aerobics to give you endurance and increase muscle tone.
• Remember, the way how to get bigger muscles is to include exercises on different days that 'hit' different muscle groups. So why do you need to exercise your entire body?
• Well, firstly, a body that only has upper or lower body mass developed has a very unbalanced and slightly ridiculous look to it - and it certainly is anything but perfect. And another thing is that if you have strength in the legs you'll find that strength aiding you in many of the upper-body exercises that you do. Try it - it works.
The Ways to a perfect Physique:
• You know Arnold Schwarzenegger says that what you need to do is look at your body as if it was a living sculpture.
• If you want to know how to get bigger muscles just look at yourself in the mirror. See which areas are built up well enough, and which areas are deficient.
• Then, when you next visit your gym, work on simple maintenance on those areas that are built well, and concentrate on the areas that are not good enough. This simple method is the best way ever designed to build a perfect body.
• And bulk isn't the only thing to concentrate upon - work at muscle definition and even on the shape of the muscles - have your trainer suggest exercises that will help shape your muscles. As a small but pertinent example of how to get bigger muscles, you can use the shoulder press to build up bulk in the shoulders - but if you want to shape those shoulder better, some shoulder flies would be a good exercise to do.
Talk to your trainer about your aims and concerns and have him or her suggest the best exercises to achieve your goals - don't over-train, instead show some patience. Patience and dedication - which amounts to regular training - are the key to building the perfect body.
Muscle Building Secrets:
Discover why 95% of people who start a muscle building program will fail miserably and how you can succeed. If you are really interested in building muscles, this will the most important message you will ever read - Click Here.
Article Source: http://EzineArticles.com/?expert=Melvin_J._Smith
Saturday, 27 February 2010
The Biggest Bodybuilding Beginner Mistakes
Here's a list of the most common bodybuilding beginner mistakes. Read through this list a few times and remember it, it will form a very good basic and you will improve a lot faster.
1. Neglecting Nutrition
It took me way too long to figure out how important a good diet really is. I have always underestimated it but the last year I have been working out with a good diet and I am easily seeing results twice as fast. Good nutrition is probably even more effective than a good training program. A protein shake in the morning and after your workout is simply not going to cut it. Set up a good diet where you eat every 2-3 hours with a LOT of protein, good fats and carbs only from in the morning until your dinner. Chicken breast, eggs, nuts, milk, fish and meat!
2. Using way too much weight
If you think you look cool lifting heavy weights, well then you're right. But if your execution suffers because of it you need to reduce your weight. When you start working out you should get to know your body for the first few months, get to know your strong and weak points, how long it takes you to recover, which exercises work and which don't, etc.
Start out with a compound exercise training program:
Training 1: squat, row, benchpress, overhead press, barbell curl (for on the beach)
Training 2: deadlift, pullups, dips, overhead press, barbell curl
Do this 3 times a week, that's it - trust me! Don't use weights that are too light either, you should be able to do between 6-10 reps.
3. Bad Execution
You can find a lot of videos on the internet or ask trainers in your gym how to do certain exercises. It's not about the weight but about the volume. Bad execution only leads to injuries and no results. Ask, read, keep your eyes open and learn from people who know what they're talking about.
4. Picking The Wrong Partner
It's very common for 2 people to have completely other goals when it comes to working out. You, for instance, might want to gain muscle mass and your buddy might want to do cardio exercises only. Do not work out together if this is the case. Train with someone who is just as motivated as you are and who can help you get results.
5. Socializing
The gym is not a place for you to meet friends and talk about your weekend plans. The gym is a place to improve your health and body. If you want to hang out and chat go to a bar, if you're at the gym, work out!
6. Patience, Patience, Patience!
A lot of people start going to the gym around April/May to get big and muscular before the summer. That's not going to happen to anyone, ever. Allow your body to grow with time, it takes at least 2-3 months to starting seeing results. It requires discipline and willpower to get there.
7. Use Free Weights
Avoid machines in general. Always try doing your exercises with free weights as you use a lot more muscles to keep the weights balanced and in check.
8. There Is No "Inner Chest"
You can't train the "line" in the middle of your chest. You have an upper chest muscle and a lower chest muscle, you can work them out both but you can't work out the inside of your chest.
9. Train Your Legs!
Whether you like it or not, and you probably don't - you need to train your legs from the start. Squat a lot, training your legs releases a lot of natural testosterone in your body which makes the muscles in your entire body grow.
10. Rest Plenty
You grow when you rest, not when you're working out. Make sure you get 7-9 hours of sleep every night and let your muscles rest 48 hours before training them again.
If you keep all these bodybuilding beginner mistakes in mind I am positive you're off to a great start and will have that body you've always wanted before you realize it.
I always like helping people out to gain muscle mass, lose weight and dating. Check out my blog at http://www.GuyDroog.net for daily updates on multiple subjects.
1. Neglecting Nutrition
It took me way too long to figure out how important a good diet really is. I have always underestimated it but the last year I have been working out with a good diet and I am easily seeing results twice as fast. Good nutrition is probably even more effective than a good training program. A protein shake in the morning and after your workout is simply not going to cut it. Set up a good diet where you eat every 2-3 hours with a LOT of protein, good fats and carbs only from in the morning until your dinner. Chicken breast, eggs, nuts, milk, fish and meat!
2. Using way too much weight
If you think you look cool lifting heavy weights, well then you're right. But if your execution suffers because of it you need to reduce your weight. When you start working out you should get to know your body for the first few months, get to know your strong and weak points, how long it takes you to recover, which exercises work and which don't, etc.
Start out with a compound exercise training program:
Training 1: squat, row, benchpress, overhead press, barbell curl (for on the beach)
Training 2: deadlift, pullups, dips, overhead press, barbell curl
Do this 3 times a week, that's it - trust me! Don't use weights that are too light either, you should be able to do between 6-10 reps.
3. Bad Execution
You can find a lot of videos on the internet or ask trainers in your gym how to do certain exercises. It's not about the weight but about the volume. Bad execution only leads to injuries and no results. Ask, read, keep your eyes open and learn from people who know what they're talking about.
4. Picking The Wrong Partner
It's very common for 2 people to have completely other goals when it comes to working out. You, for instance, might want to gain muscle mass and your buddy might want to do cardio exercises only. Do not work out together if this is the case. Train with someone who is just as motivated as you are and who can help you get results.
5. Socializing
The gym is not a place for you to meet friends and talk about your weekend plans. The gym is a place to improve your health and body. If you want to hang out and chat go to a bar, if you're at the gym, work out!
6. Patience, Patience, Patience!
A lot of people start going to the gym around April/May to get big and muscular before the summer. That's not going to happen to anyone, ever. Allow your body to grow with time, it takes at least 2-3 months to starting seeing results. It requires discipline and willpower to get there.
7. Use Free Weights
Avoid machines in general. Always try doing your exercises with free weights as you use a lot more muscles to keep the weights balanced and in check.
8. There Is No "Inner Chest"
You can't train the "line" in the middle of your chest. You have an upper chest muscle and a lower chest muscle, you can work them out both but you can't work out the inside of your chest.
9. Train Your Legs!
Whether you like it or not, and you probably don't - you need to train your legs from the start. Squat a lot, training your legs releases a lot of natural testosterone in your body which makes the muscles in your entire body grow.
10. Rest Plenty
You grow when you rest, not when you're working out. Make sure you get 7-9 hours of sleep every night and let your muscles rest 48 hours before training them again.
If you keep all these bodybuilding beginner mistakes in mind I am positive you're off to a great start and will have that body you've always wanted before you realize it.
I always like helping people out to gain muscle mass, lose weight and dating. Check out my blog at http://www.GuyDroog.net for daily updates on multiple subjects.
Friday, 26 February 2010
Why Buy HGH - What Are the Pros and Cons?
HGH dietary supplements promote the body's manufacture of growth hormones, thereby helping in the body building process. Most of them function by stimulating the pituitary gland to produce more HGH. HGH dietary supplements are available in the form of pills, capsules, and others as powders. All of these except sprays are absorbed into the body through the intestine. Most HGH dietary supplements won't demand for prescription. The human body usually produces a high level of Human Growth Hormone during the growing up years, so as we grow older the body produces less. Here are some pros and cons on buying HGH.
Pros on buying HGH Dietary Supplement:
HGH is a protein based hormone that helps with the growth and production of cells. It is usually given to children to boost their growth, though usage of this product by adults is fast becoming a trend.
HGH dietary supplements improve vitality and sexual health. Skin texture is improved which makes you look younger, promotes new hair growth as well.
The supplement will also help prevent body fat accumulation as it kick starts your metabolism and you will be burning up the pounds much easier than before. In middle aged people they can prevent osteoporosis which reduces joint pain and stiffness. HGH can boost energy by improving the blood flow and circulation.
Furthermore, its cholesterol fighting qualities will keep your heart going strong longer. It can enhance your immune system to help you fight illness faster. If you have memory problems that are typically caused by aging, then another PRO in buying and using HGH, can help slow this down and will quicken up your mind and memory.
Finally Human Growth Hormone can also enhance your mood all throughout the day. With your body feeling light you can sleep better, you will feel as if you can take on anything!
Cons on buying HGH Dietary Supplement
Though there will always be two sides to every story, here is a list of the negative effects or CONS of buying HGH Dietary Supplements.
It was some 20 years ago when the drive to popularize growth hormone began. They claimed that many amino acid products were claimed to cause overnight weight loss by increasing the release of growth hormone. Some so called "growth-hormone releasers" were also sold to bodybuilders claiming that they would help to build muscle. These claims are not founded on anything since amino acids taken orally do not stimulate growth hormone release.
Some claim that HGH will give you a 8.8% increase in muscle mass and a 14.4% loss of fat - without dieting or exercise! Although these results CAN be achieved, but only thru injections, not the dietary supplement kind.
Some studies warned that some of the test-subjects had experienced side effects and that the long-range effects of administering HGH to healthy adults were unknown.
Another CON of using this product is that HGH is useful for treating growth hormone deficiency in children and adults and has several other proven (FDA-approved) uses. But the American Association of Clinical Endocrinologists has warned that the clinical use of growth hormone as an anti-aging treatment or for patients with ordinary obesity is not recommended.
For those who wish to discover more about hgh supplementation why not do some research here: hgh supplements
Pros on buying HGH Dietary Supplement:
HGH is a protein based hormone that helps with the growth and production of cells. It is usually given to children to boost their growth, though usage of this product by adults is fast becoming a trend.
HGH dietary supplements improve vitality and sexual health. Skin texture is improved which makes you look younger, promotes new hair growth as well.
The supplement will also help prevent body fat accumulation as it kick starts your metabolism and you will be burning up the pounds much easier than before. In middle aged people they can prevent osteoporosis which reduces joint pain and stiffness. HGH can boost energy by improving the blood flow and circulation.
Furthermore, its cholesterol fighting qualities will keep your heart going strong longer. It can enhance your immune system to help you fight illness faster. If you have memory problems that are typically caused by aging, then another PRO in buying and using HGH, can help slow this down and will quicken up your mind and memory.
Finally Human Growth Hormone can also enhance your mood all throughout the day. With your body feeling light you can sleep better, you will feel as if you can take on anything!
Cons on buying HGH Dietary Supplement
Though there will always be two sides to every story, here is a list of the negative effects or CONS of buying HGH Dietary Supplements.
It was some 20 years ago when the drive to popularize growth hormone began. They claimed that many amino acid products were claimed to cause overnight weight loss by increasing the release of growth hormone. Some so called "growth-hormone releasers" were also sold to bodybuilders claiming that they would help to build muscle. These claims are not founded on anything since amino acids taken orally do not stimulate growth hormone release.
Some claim that HGH will give you a 8.8% increase in muscle mass and a 14.4% loss of fat - without dieting or exercise! Although these results CAN be achieved, but only thru injections, not the dietary supplement kind.
Some studies warned that some of the test-subjects had experienced side effects and that the long-range effects of administering HGH to healthy adults were unknown.
Another CON of using this product is that HGH is useful for treating growth hormone deficiency in children and adults and has several other proven (FDA-approved) uses. But the American Association of Clinical Endocrinologists has warned that the clinical use of growth hormone as an anti-aging treatment or for patients with ordinary obesity is not recommended.
For those who wish to discover more about hgh supplementation why not do some research here: hgh supplements
Thursday, 25 February 2010
Bodybuilding Supplements - Information About
Bodybuilding Supplements were designed to aid in muscle growth and if you don't use them you are only undercutting yourself. Sometimes our diets can't provide the proper amounts of nutrients so Bodybuilding Supplements will fill in the gaps for you.
Bodybuilding supplements are usually made out of minerals, vitamins and natural sources. They promote the muscles to repair after a hard workout, and are used by not only professional bodybuilders but in fact anybody that goes to the gym. The most important bodybuilding supplements are Protein, Creatine, Nitric Oxide, Carbohydrates and Amino Acids.
Protein is the building block of muscles. Having protein will repair muscles making them bigger and stronger. The most common type of protein is whey. It's easy to digest and is fast acting. Whey Protein Isolate, Concentrate, and Casein are the 3 most popular and all have their own benefits.
Creatine is the second most popular bodybuilding supplement after protein. Creatine supplies energy to muscles, making you stronger and making your muscles look fuller. There are many different types of creatine but creatine monohydrate is the most popular of them all.
Nitric Oxide refers to the pre-workout supplements on the market. Nitric Oxide increases the blood flow to muscles, giving you a pump like never before, and giving you strength and focus for training.
Carbohydrates are a powdered form of what we eat. The powdered form makes the carbohydrates easily digestible and fast acting. They most popular form of carbohydrates is Waxy Maize starch and Dextrose.
Amino Acids are used to stop muscle breakdown and for overall muscle maintenance. The most popular amino acids among bodybuilders are L-Glutamine and BCAAs. Not only do they promote muscle mass but they also are required by the immune system to prevent sickness.
In conclusion bodybuilding supplements will not only increase muscle mass they will also aid in fat loss. For more information about bodybuilding supplements read the full article at Muscle Mass.
Karim Khan is the owner of Muscle Mass Supplements, Australia's leader in Bodybuilding Nutrition. Muscle Mass sells Protein, Creatine, Amino Acids, Carbohydrates, Nitric Oxide and Fat Loss Substances at Wholesale prices.
Bodybuilding Supplements - FAQs About
Muscle Mass Bodybuilding Supplements Australia
Article Source: http://EzineArticles.com/?expert=Karim_Khan
Bodybuilding supplements are usually made out of minerals, vitamins and natural sources. They promote the muscles to repair after a hard workout, and are used by not only professional bodybuilders but in fact anybody that goes to the gym. The most important bodybuilding supplements are Protein, Creatine, Nitric Oxide, Carbohydrates and Amino Acids.
Protein is the building block of muscles. Having protein will repair muscles making them bigger and stronger. The most common type of protein is whey. It's easy to digest and is fast acting. Whey Protein Isolate, Concentrate, and Casein are the 3 most popular and all have their own benefits.
Creatine is the second most popular bodybuilding supplement after protein. Creatine supplies energy to muscles, making you stronger and making your muscles look fuller. There are many different types of creatine but creatine monohydrate is the most popular of them all.
Nitric Oxide refers to the pre-workout supplements on the market. Nitric Oxide increases the blood flow to muscles, giving you a pump like never before, and giving you strength and focus for training.
Carbohydrates are a powdered form of what we eat. The powdered form makes the carbohydrates easily digestible and fast acting. They most popular form of carbohydrates is Waxy Maize starch and Dextrose.
Amino Acids are used to stop muscle breakdown and for overall muscle maintenance. The most popular amino acids among bodybuilders are L-Glutamine and BCAAs. Not only do they promote muscle mass but they also are required by the immune system to prevent sickness.
In conclusion bodybuilding supplements will not only increase muscle mass they will also aid in fat loss. For more information about bodybuilding supplements read the full article at Muscle Mass.
Karim Khan is the owner of Muscle Mass Supplements, Australia's leader in Bodybuilding Nutrition. Muscle Mass sells Protein, Creatine, Amino Acids, Carbohydrates, Nitric Oxide and Fat Loss Substances at Wholesale prices.
Bodybuilding Supplements - FAQs About
Muscle Mass Bodybuilding Supplements Australia
Article Source: http://EzineArticles.com/?expert=Karim_Khan
Myths and Facts About Sports Supplements
This article will be a great place for you to start if you're new to supplementation. Sports supplements are a broad field and if you've been doing your research you already know how important they can be to your performance in the gym or in your sport, but you're probably also a bit confused with all the information, some of it conflicting. What you need to be able to do is look beyond the advertising hype and be able to make your decision based on current and accurate advice.
As with any new area it's best to start with the basics. There is a lot of good and bad information out there regarding sports supplements so let's start simple and go from there.
You really have to look out for bad sports supplement information because if you head down the wrong path you could actually end up harming your efforts. You don't want to set yourself up with the wrong ideas only to be later disappointed and finding that you're no better off than when you started and you've spent hundreds of dollars on the wrong supplements.
So, in order to get off on the right foot let's look at 2 myths and 2 facts about sports supplements.
Myth #1 - Taking sports supplements is a valid replacement for hard work. While this seems like it should go without saying, you would be surprised how wide spread this belief is. So many people are looking for a quick fix and a way to take short cuts. While sports supplements can help improve your performance they are simply supplements to your hard work in the gym.
Myth #2 - If I take this supplement I'll be transformed in just a week or two. While sports supplements can make you stronger, bigger, more muscular and faster in a shorter time than training alone, training is the cornerstone of your efforts and nothing can make a huge difference overnight. Changes to your body from lifting weights is a slow steady progression.
Fact #1 - When taking the right sports supplement you'll recover faster and be able to work harder. No one likes being sore after working out (well, some of us do, but we're a different breed). Anything that can reduce the soreness after a workout and let you lift weights again sooner is a benefit to your training.
Fact #2 - There is a right time to take supplements and it can be different for each. Some supplements work better when taken before a work, some work better when taken after. Some supplements should be taken before bed and some should be taken with meals. By learning the proper timing for each of your supplements you can also increase their effectiveness.
These are just a couple myths and facts about sports supplements that I hope will start to guide you in the right direction.
To learn more about sports supplements such as the new Culver Concepts Orafinadrol-50 please visit the authors website.
Article Source: http://EzineArticles.com/?expert=Steven_Walters
As with any new area it's best to start with the basics. There is a lot of good and bad information out there regarding sports supplements so let's start simple and go from there.
You really have to look out for bad sports supplement information because if you head down the wrong path you could actually end up harming your efforts. You don't want to set yourself up with the wrong ideas only to be later disappointed and finding that you're no better off than when you started and you've spent hundreds of dollars on the wrong supplements.
So, in order to get off on the right foot let's look at 2 myths and 2 facts about sports supplements.
Myth #1 - Taking sports supplements is a valid replacement for hard work. While this seems like it should go without saying, you would be surprised how wide spread this belief is. So many people are looking for a quick fix and a way to take short cuts. While sports supplements can help improve your performance they are simply supplements to your hard work in the gym.
Myth #2 - If I take this supplement I'll be transformed in just a week or two. While sports supplements can make you stronger, bigger, more muscular and faster in a shorter time than training alone, training is the cornerstone of your efforts and nothing can make a huge difference overnight. Changes to your body from lifting weights is a slow steady progression.
Fact #1 - When taking the right sports supplement you'll recover faster and be able to work harder. No one likes being sore after working out (well, some of us do, but we're a different breed). Anything that can reduce the soreness after a workout and let you lift weights again sooner is a benefit to your training.
Fact #2 - There is a right time to take supplements and it can be different for each. Some supplements work better when taken before a work, some work better when taken after. Some supplements should be taken before bed and some should be taken with meals. By learning the proper timing for each of your supplements you can also increase their effectiveness.
These are just a couple myths and facts about sports supplements that I hope will start to guide you in the right direction.
To learn more about sports supplements such as the new Culver Concepts Orafinadrol-50 please visit the authors website.
Article Source: http://EzineArticles.com/?expert=Steven_Walters
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