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Recent Bodybuilding Articles
Showing posts with label weights. Show all posts
Showing posts with label weights. Show all posts

Get Your Chains

An effective training method to use is the addition of chain links to a bar. The chains hang from the bar, and as the bar is lowered, the chains gradually pile up on the ground effectively unloading the bar of the additional weight. For example, if you use 50lbs of chains per side on the bench press and that half the chains are on the floor in the bottom position and none of it are on the floor at the top you have an overload of 50lbs at the top of the range of motion. This allows you to increase resistance at the strongest portion of a lift, making you work hard through all the range of motion to complete the lift.

Chains are often associated with jumpstretch bands because they are used to increase the load during the concentric portion of the movement, as you reach stronger joint angles.

However the chains and bands differ in one very important way: the bands are actually trying to throw down the bar toward you (bench press) or throw you down (squat). So basically the bands provide an eccentric acceleration component that must be countered via muscle action.

The bands on the other hand are only added weight. The more chains are resting on the floor, the less weight is added to the bar and vice versa. However, contrary to the bands, chains don’t have that eccentric acceleration component. They simply allow you to increase the resistance during the movement.

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What to Eat: Before, During and After Training


Before training
Cardio
To get the most out of the session, your fuel tank needs to be fully stocked. If you've eaten a main meal within three hours of starting to train you're likely to have enough energy. If not, have a simple high-carb snack such as a bagel with cream cheese or a muffin within one hour of the start of the session and that should see you through.
Weights
You need some carbs if you are to have the energy to lift weights, but you also need some protein - especially sources containing the amino acid leucine, such as lentils or beef - in your system because this will help prevent too much muscle breakdown and mean your body can start repairing damaged tissue straight away. A good example would be wholegrain toast with cottage cheese about an hour before the session.

During training
Cardio
If the session is shorter than an hour all you need to do is take on water to stay hydrated. If you train for longer then begin to consume some simple carbs in the form of energy gels or drinks, but only if you have tried them before - you don't want to upset your stomach.
Weights
All you need is water to keep you hydrated. A carb and protein shake towards the end of the session may help promote muscle repair and growth, but you won't need this if you can have a balanced meal soon after your shower.

After training
Cardio and weights
As soon as you have finished training you need to take on some carbs and protein, typically in a ratio of four to one. After a hard session your muscles' energy stores are depleted: the carbs will replenish them while the protein will help rebuild the muscles to make them stronger ahead of the next session. Because your muscles are like a sponge after training, the sooner you can eat, the more of the nutrition they will soak up.
Bodybuilder regime

Motivations For An Efficient Training!


Make a clear training plan and stick to it for about 4-6 weeks. Use your creative zeal and make high-intensity trainings and within a month you will notice the results.

Do not grab from the beginning heaviest weights! This applies to both hands, and to any part of the body. In the beginning do 2 light warm up sets, and only the in the third one handle the maximum weight.

Work at a moderate speed and complete control when lowering the weight. Proper performance of the eccentric movement, not only working helps you gain mass, but also protects against injury.

Development of the biceps requires perfect technique, especially at the initial stage. Learn to work technically, and leave the "cheating" to the professionals.

At the point of peak reduction use an additional strain on biceps. This offers a great "pump" and accelerate muscle growth.

Work through all sorts of biceps exercises. Avoid monotony in training change often the complexes.

Rest between sets for at least 1 minute. Continue to exercise at a different group of muscles after 3-5 minutes of rest.

Remember: the main part of the body it’s your head or to be more precise your thinking. Learn how to monitor the brain activity of the muscles. For the development of the biceps it is particularly important.

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