Archive for the ‘bodybuilding workouts’ Category
Most neophytes don’t know how to get started in bodybuilding they spend many years doing the wrong things before they learn what the right things are. In this article I will address one of the mistakes the newbie’s make and give a simple antidote to the problem of developing strength and size as a bodybuilder.
You can find more articles on training and a question and answer section, written by real bodybuilders at http://fire-iron-online.com Check it out and get your bodybuilding problems solved
I think before we go any further its important to understand that strength training for a bodybuilder is not the same as for other athletes. A bodybuilder must develop strength while building muscle size, shape and endurance, and on many occasions these goals are exclusive of each other. So let’s start this discussion with how to choose the correct weight.
What does your trainer mean when he says light weight, moderate or heavy? How do you know by the weight what rep count you should use? I’ll try to simplify this all too confusing problem in just a few lines.
Heavy weight is any amount that is so heavy that on your first set you can only complete 6 to 8 reps. I think it goes to reason that on your second and third set you will not be able to complete as many.
Moderate weight is any amount that is so heavy that on your first set you can only complete 8- 12 reps. Of course less on the following sets. Finally, light weight is any amount that is so heavy that on your first set you can only complete 15-25 reps
Now there is one more thing that I want to address that is strength. Understand this, just because you are getting bigger does not mean you are getting stronger; however, if you are getting stronger you are getting bigger even if you can’t see the size increase! Finally, train to get stronger, but not for strength, if you understand the principles of the Progressive Resistance System this will make more sense
The four days per week workout, the four days per week is called a split routine, because the body is split into four sections Unlike a lot of trainers I think there is a relationship between growth and total amount of sets completed in a week’s time. On the three day routine you had 9 set for chest, back and quads, and six set for shoulders. In this routine the weekly sets will range between 12 and 16 per body part.
In no way do I advocate the High Intensity Training (HIT) methods that you’ll find in all over the internet. I don’t deny how well they work; I just feel much of the injury throughout my career has come as a result of working out with too much intensity. Age and wisdom has taught me to the never to even advocate the negative or forced reps for any reason I personally call them injury reps! But let’s move on to what will work.
Some important things to understand about this routine
1. Workouts are never longer than 1 hour! Never!
2. Dips are done with no weight, except "bench dips" if you have a partner
3. "Max" represents the most you can do correctly (never do forced reps)
4. Unless I specify dumbbells, use only barbell
5. Shoulder press are done to the front of the chest not behind the neck See article my article on shoulder injuries
6. Lat pull downs are done at shoulder width never wider and only to the front of the chest.
7. Seated row are done either on a seated row machine or on seated on a low cable row machine. If doing them on a low cable row machine lean forward only enough to full extend your arms keep lower back arched. Never let the shoulders roll forward for that "extra stretch"
8. Barbell curls are done in smoothly never jerky or fast.
9. Leg press are done with full range of motion your calf should touch your hamstring at the stretched position.
10. Leg curls should be contracted until heel touches you butt.
11. Seated calf raises this exercise is harder than it appears. Calf should get a full stretch at the bottom of the movement, and completely contracted at the top.
12. Warm up and cool down with about 10 t 15 minutes of stationary bike or ski machine (I only do low or no impact aerobics, never run, never stairs,)
13. Stretch only after you have completed the workout and only for the muscles worked that day.
Workout 1 Monday
Dips 4 set of 8-12 reps Bench press 4 set of 8-12 reps Dumbbell Shoulder Press 4 set of 8-12 reps Shoulder Shrugs 4 set of 8-12 reps
Workout 2 Tuesday
Pull Ups 4sets of 6-8 Reps Lat pull downs 4 sets of 8-12 reps Seated Rows 4 sets of 8-12 reps Seated Calf Raises 4 sets of 15-25 reps
Workout 3 Thursday (after one day rest)
Hack Squats 4 sets of 15-25 reps Leg Press 4sets of 15-25 reps Leg Curls 4 sets of 8-12 reps Standing Calf Raises 4 sets of 15-25 reps
Workout 4 Friday
Barbell Curls 3 sets of 8-12 reps Dumbbell Curls 3 sets of 8-12 reps Bench Dips 4 sets of 8-12 Reps Close Grip Bench Press 4 sets of 8-12 reps
Troy Pearsall
http://www.articlesbase.com/muscle-building-articles/newbies-guide-to-developing-strength-and-size-in-bodybuilding-140311.html
It is a common realization now that supplements are very productive helpers in the world of bodybuilding. Discover how they can help each individual in their workouts and physical goals.
Body:
The bodybuilding fraternity has woken up to the realization that antioxidants and minerals are indeed helpful in fostering the positive development of the body and in many ways complementing the bodybuilding effort. Antioxidants have disease-fighting properties. They include vitamins C and E, minerals like selenium, manganese, zinc and copper. As a result of the abilities that they possess they must be included in the diet of any focused bodybuilder.
The antioxidants act by fighting the free radicals. Free radicals are actually types of chemicals that are produced in the body. These chemicals are responsible for causing permanent damage to the body cells. The presence of free radicals makes the body susceptible to various diseases including cancer, cardiovascular complications, and the effects of adverse aging and also diseases that have degenerative effects. The origin of free radicals is still unknown but studies have revealed that the incidence of these chemicals is brought about by some factors including exposure to extreme sunlight, radiation, stress, cigarette smoke and certain drugs.
Incidentally it is worth noting that continuous and regular exercise and also weightlifting serve to increase the amount of free radicals in the body. The reason for this is still undetermined. What is much more important is the realization of the various means you can use to ward off these chemicals. One sure way is to increase the amount of antioxidants in the diet. The first antioxidant that you can consider is Vitamin C.
This vitamin helps in the development of connective tissues. It is crucial in maintaining immunity, the fast healing of wounds and regulating the body response to allergies. Its antioxidant properties prevent the free radicals from breaching the walls of outer cells. Vitamin E is also another antioxidant that serves in preventing muscle damage and any ensuing problems that may be caused by free radicals. It serves to destroy the free radicals that are formed as a result of weightlifting therefore preempting possible muscle damage. This vitamin also prevents the destruction of red blood cells thus ensuring that all parts of the body are continually supplied with oxygen in the course of exercise.
Minerals in addition to vitamins are crucial in the sustained development, growth and repair of the body tissues. They facilitate the transport of oxygen to the cells, they facilitate proper digestion and they also help in homeostasis. Minerals also play an important role in maintaining a proper function of both the nervous and muscular systems.
As you examine the body tissues you will observe that there are fluids both in the cells and in between cells. These fluids contain electrolytes i.e. charged ions or minerals. These electrolytes or charged minerals help in maintaining the water balance on both sides of the cell walls. They also facilitate the contraction of the muscles. The most important electrolytes are potassium and sodium. The former helps regulate fluids inside the cells while the latter does the same outside the cell membranes. For an optimal balance of these processes the electrolytes must be balanced always.
Dane Fletcher
http://www.articlesbase.com/alternative-medicine-articles/antioxidants-and-minerals-and-their-role-in-bodybuilding-736411.html
It is a common realization now that supplements are very productive helpers in the world of bodybuilding. Discover how they can help each individual in their workouts and physical goals.
Body:
The bodybuilding fraternity has woken up to the realization that antioxidants and minerals are indeed helpful in fostering the positive development of the body and in many ways complementing the bodybuilding effort. Antioxidants have disease-fighting properties. They include vitamins C and E, minerals like selenium, manganese, zinc and copper. As a result of the abilities that they possess they must be included in the diet of any focused bodybuilder.
The antioxidants act by fighting the free radicals. Free radicals are actually types of chemicals that are produced in the body. These chemicals are responsible for causing permanent damage to the body cells. The presence of free radicals makes the body susceptible to various diseases including cancer, cardiovascular complications, and the effects of adverse aging and also diseases that have degenerative effects. The origin of free radicals is still unknown but studies have revealed that the incidence of these chemicals is brought about by some factors including exposure to extreme sunlight, radiation, stress, cigarette smoke and certain drugs.
Incidentally it is worth noting that continuous and regular exercise and also weightlifting serve to increase the amount of free radicals in the body. The reason for this is still undetermined. What is much more important is the realization of the various means you can use to ward off these chemicals. One sure way is to increase the amount of antioxidants in the diet. The first antioxidant that you can consider is Vitamin C.
This vitamin helps in the development of connective tissues. It is crucial in maintaining immunity, the fast healing of wounds and regulating the body response to allergies. Its antioxidant properties prevent the free radicals from breaching the walls of outer cells. Vitamin E is also another antioxidant that serves in preventing muscle damage and any ensuing problems that may be caused by free radicals. It serves to destroy the free radicals that are formed as a result of weightlifting therefore preempting possible muscle damage. This vitamin also prevents the destruction of red blood cells thus ensuring that all parts of the body are continually supplied with oxygen in the course of exercise.
Minerals in addition to vitamins are crucial in the sustained development, growth and repair of the body tissues. They facilitate the transport of oxygen to the cells, they facilitate proper digestion and they also help in homeostasis. Minerals also play an important role in maintaining a proper function of both the nervous and muscular systems.
As you examine the body tissues you will observe that there are fluids both in the cells and in between cells. These fluids contain electrolytes i.e. charged ions or minerals. These electrolytes or charged minerals help in maintaining the water balance on both sides of the cell walls. They also facilitate the contraction of the muscles. The most important electrolytes are potassium and sodium. The former helps regulate fluids inside the cells while the latter does the same outside the cell membranes. For an optimal balance of these processes the electrolytes must be balanced always.
Dane Fletcher
http://www.articlesbase.com/alternative-medicine-articles/antioxidants-and-minerals-and-their-role-in-bodybuilding-736411.html
The human body is of near-perfect design. In the period of more than a thousand years, the human body has evolved greatly, adapting more and more to changing climates and changing forms of activity as human civilization progresses. The human body can be viewed as a lethal engine on its own- a lethal engine that can be tuned to progressively build muscle and increase the over-all strength of the human frame.
Any bodybuilder worth the title should know that a specially designed diet, coupled with intense and systematic bodybuilding is key to success. What are the basic precepts of a diet? Let us first define what a diet is first.
Defining “diet” and the basic types of special diets
We all have a diet. Unlike the more popular usage of this term, scientifically, diet simply means the selection of foods that we consume on a daily basis. If an individual sticks to only fish and potatoes, then we can say that he or she is on a fish and potato diet. However, there are other, more specific diets that are based on larger categories: purely vegetable diets, purely fruit diets, purely non-meat diets, etc.
Vegetable diets are mostly high in fiber and in vitamins and minerals. However, protein sources have to be carefully picked, so the vegetarian does not run out of essential amino acids and energy-giving and muscle-building protein.
Non-meat diets have become increasingly popular especially for working professionals for the following reasons:
People who follow this diet tend to feel lighter throughout the day
Fruits and vegetables aid in proper digestion
Vegetables provide fiber, which not only aids in proper digestion but also lowers cholesterol and in the removal of toxins from the human body
Vegetables, if made an integral part of daily meals, cost less than meat.
The body builder’s diet cannot afford to be limited to purely meat or purely non-meat diets. Here’s why.
The bodybuilder’s diet
A bodybuilder’s diet should be able to provide the following:
A continuous stream of energy that would be able to sustain regular workouts
A high amount of protein for muscle-building and also as a source of energy
Vitamins and minerals to speed up healing in times of injury. Enough micronutrients also means that internal organs would be working especially well during times of extreme stress or pressure.
If a stable weight has already been achieved (less than twenty five percent body fat for men, thirty five percent body fat or less for women), then a specialized diet may be employed to make sure that the body will work well under the regular workouts.
Carbohydrate sources should be high in fiber; protein sources should either be fish, lean portions of chicken and lean portions of pork and beef. Red meat is a big no for the diet itself, because fat reduction should also be achieved especially if the bodybuilder is only in the first few phases of his new bodybuilding regimen.
Whey may also be integrated into the diet- the body builder may choose the form in which whey may be consumed. The most popular and palatable form of whey can be found in flavored protein shakes.
Benedict Smythe
http://www.articlesbase.com/health-articles/the-basics-of-bodybuilding-nutrition-an-introduction-to-the-basics-681416.html
Universal Nutrition Torrent? a Post-Workout Anabolic Muscle Mass Activator. Torrent sets a new standard for post-workout nutrition though often over-looked this part of the bodybuilding equation is the…
Most of us don’t succeed in building muscle mass due to various reasons. But still if one has failed already in gaining muscle mass, he may try again. This article is aimed to help such people who are still looking for the best way to build muscle fast, this time without failure.
Though many natural or herbal supplements to build muscle fast are available in the market but no body knows about the reliability of these supplements. There are many people who have wasted a lot of hard earned money and efforts on these products due to lack of knowledge about ‘how to build muscle. Another important aspect of using these products for gaining muscle mass is that most of these may deliver side effects. Though some 100% natural supplements have also been developed to build muscle mass but the results are yet to be proven.
I think doing physical exercise and taking proper diets regularly is the best way to build muscle fast. One can’t build muscle mass overnight; it needs time, commitment, dedication and proper guidance. The whole process involves various personal factors, so one method can’t be suitable for all. It is a fact that regular gym workouts build muscle fast but only if performed under proper guidance. This article is aimed to provide you some simple tips for doing gym exercises for gaining muscle mass fast.
Before stepping in a gym, you must know about the exercises you are going to do in that session. These exercises should be performed in a particular sequence. Don’t forget to take proper time for relaxation in between the exercises but too much relaxation time is also not good. Generally it is seen that people start weight lifting exercises with heavier weight thinking that they will gain muscle mass early. But, it is not so. When you overload your muscles, the benefits you expect from it are considerably reduced. So never try to do more than enough weight lifting.
Maintain a daily record of exercises. This record helps you to review the results of particular exercise. You record should contain other data also like the sleeping hour, eating time, diet content. Spending more time on gym machines is not the guarantee of gaining muscle mass. Never visit a gym with a heavy stomach. Results of rigorous exercises especially designed for building muscle mass can be improved many times by taking protein and carbohydrates in ample quantity.
Having a good body is every man’s wish, and by clicking below you can find not just a few tips but the bible of bodybuilding to help you get ripped!
http://www.102tips.info/bodybuilding
Frank Croft
http://www.articlesbase.com/bodybuilding-articles/regular-workouts-the-best-way-to-build-muscle-fast-736464.html
No two human beings are alike, so it should make sense that no two human beings can train the same way either. The key to successful bodybuilding, as any professional will tell you, is to know your body-know your limits and know how your body will respond to certain conditions. That said, to help optimize you bodybuilding workout, evaluate your body type. Everyone in the world falls into one of three categories: ectomorph, mesomorph, and endomorph. By determining your body category, you can help find the lifestyle that is perfect for you. As always, check with your doctor before changing your diet and workout schedule.
Ectomorphs are people who naturally have little or no fat. Usually, ectomorphs are tall and have longer limbs as well. Because of their build, most ectomorphs opt for endurance sports, like running, but if you fall into this category, you can also become a world-class bodybuilder. To start, ectomorphs need to up their calorie count and eat it more throughout the day in smaller meals. Try to increase your intake by at least 500 calories per day to help you put on the weight. Eating more does not necessarily mean eating anything, so ectomorphs need to have a high calorie but healthy diet to be successful at bodybuilding. Also, if you are an ectomorph, cut most of the cardiovascular activity from your workout and focus purely on intense weight training. Don’t overtrain, but get into the gym every 3 or 4 days for a hard full-body workout that targets all muscle groups. It is difficult for ectomorphs to gain muscle mass, but with lots of dedication, it can be done.
Mesomorphs are the people everyone envies. They’re the folks you see who eat lots of junk food, yet still have the “perfect” bodies. One trap mesomorphs easily fall into is the mindset that because they can skip workouts or eat pizza without any visible effect, it is having no effect on their bodies at all. This is not true-good genes gave you a good body, but things such as heart disease will effect you just as easily as the next person. Mesomorphs shouldn’t have to change the amount of food that they eat, but if you fall into this category, make an effort to eat healthy foods and lots of good carbohydrates. At the gym, you can choose to do a full-body training session, but it will probably be more beneficial to you to target and define muscles in specific areas.
Endomorphs also have no problem gaining muscle mass, but unlike mesomorphs, these people also have no problem gaining weight. Diet control is the key to successful bodybuilding for endomorphs-eat smaller meals spread out throughout the day and cut out the junk food. Also, drink a lot of water and try to stop eating for the day about 3 hours before your bedtime. Endomorphs shouldn’t have any problem becoming muscular, but they need to hit the gym for lots of cardiovascular workouts as well-every day if possible. This will help the fat melt from your body so that you can begin to see the muscles you are defining.
Whatever your body type, bodybuilding can be the perfect sport for you. Be sensible about your habits and be dedicated to the sport, and you will find that definition and muscle mass can be accomplished.
Tom Ambrozewicz
http://www.articlesbase.com/non-fiction-articles/bodybuilding-for-your-body-type-59753.html
It has been a proven fact that many young bodybuilders, within the age range of 18-22 are using performance-enhancing drugs. While many of these drugs are not illegal in the United States and other countries per se, it remains to be seen whether long-term effects would be beneficial.
Common drug
Often, undergraduate bodybuilders use performance-enhancing drugs to improve their workouts and to increase their mass building. The pressure to be more than fit is a key indicator that this trend will continue.
The most commonly used substance is creatinine, which fortunately has not shown any deadly side effects. However, medical science points at a peculiar truth about building: the body should be allowed to build mass and strength on its own.
Potentially harmful effects
According to David M. Williams, Eileen S. Anderson, Richard E. Winett, researchers for the Journal of Sport Behavior:
“Creatine may be a gateway drug to other more harmful performance enhancing substances such as dehydroepiandrosterone (i.e., DHEA) and androstenedione.”
“Numerous anecdotal accounts illustrate adverse side effects, such as kidney dysfunction, effects on the body’s creatine and insulin production, diarrhea, gastrointestinal pain, muscle cramping, and dehydration.”
“Although laboratory studies of creatine’s efficacy are numerous,
field studies of creatine supplementation patterns have been scarce. This is especially true among young, male, resistance trainers, who are the target of marketing strategies that emphasize creatine’s ability to increase body mass.”
Like all performance-enhancing drugs, the most commonly used drug seems to have its own set of bad effects. For one, creatinine affects the way energy is stored and used. Second, it affects the amount of protein used and expended during workouts.
The main point here is that even if the evidence is anecdotal (or from interviews), the potential dangers remain. Empirical proof need not always be the basis of spotting the danger signs.
For a long time now, medical science has been dependent on anecdotal evidence even for the discovery of new forms of medicine. Biological prospecting for one would not be possible without the use of anecdotal data.
Causes
According to the researchers, the use of steroids and other similar substances to enhance bodybuilding may have a psychological precession:
“Research on steroid use suggests that psychological variables may be important. Lovstakken, Peterson and Homer (1999) found some positive expectations of the effects of steroids associated with higher risk of steroid use, and negative social expectations associated with lower risk of steroid use among college students.”
Because of the perceived causes of increased use, some researchers have made it a point to actually intervene. Williams, et alia, continue:
“Goldberg et al. (1996) used a psycho-educational intervention to decrease intentions to use steroids and increase resistance-training self-efficacy in male high school athletes.”
Intervention and critical insight
The researchers stated that there must always be a critical eye on the variables that link together social expectations and bodybuilding. A usable theoretical framework for such inquiry is as follows:
“Social cognitive theory provides a useful theoretical framework for understanding creatine use by addressing its specific behavioral, personal, and environmental influences.”
“That is, self-efficacy and outcome expectancies specifically related to the use of creatine can help us understand why some resistance trainers use creatine while others do not.”
Benedict Yossarian
http://www.articlesbase.com/sports-and-fitness-articles/creatinine-use-among-the-young-in-bodybuilding-743969.html
Renewal HGH Workout for Men – For Serious Fitness, Bodybuilding & Athletics The new Renewal Workout For Men is the ultimate workout formula for serious fitness, bodybuilding and athletics. A powerful blend of HGH, IGF-1, Growth Factors and 29 other ingredients designed to increase uptake of oxygen and the production of ATP, to improve protein synthesis and support the generation of connective tissue. FACILITATES – Uptake of Oxygen – Acceleration of Protein Synthesis – Increased Muscular Force – Generation of Cellular ATP – Creation of Muscle Connective Tissues – All phases of Krebs Cycle The Workout Formula Features # True Recombinant HGH # True Recombinant IGF-1 # Growth Factors # 29 Other Synergistic Ingredients # Sub-lingual Spray # Homeopathic # Fully Hand-Succussed # Doctor Formulated # FDA Registered # Produced in the United States by an FDA Certified Lab Workout Formula Combines With # Combines exceptionally well with all Renewal products # Can be taken with any other vitamins, herbs, medicines, etc. Recommended Use # For maximum absorption, use Renewal at least 30 minutes before or after putting anything in your mouth other than water. # Spray 1 to 2 sprays under the tongue 3 times a day. # Hold the liquid under the tongue for 30 to 60 seconds, then swallow. # Repeat for 5 consecutive days, then take 2 days off. # If you are taking more than one Renewal product daily, take the first one as directed, then wait a few minutes before taking the next. The best time for each of the three daily doses is: 1) Upon arising in the morning, or before your morning workout 2) Afternoon around 4:00 pm, or before your afternoon/evening workout 3) At night before bedtime Contents: # 30 ml (One fluid ounce) # Approximately 180 sprays # 5 – 6 week supply depending on level of use Renewal HGH Workout Formula Ingredients: Fully hand-succussed homeopathic ingredients: HGH (Somatropin) 9x/12c/30x IGF-1 (Insulin-like Growth Factor-1) 6x/12x/30x Growth Factors (Elk Velvet
