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Recent Bodybuilding Articles

ZMA Benefits And Side Effects

As you are probably painfully aware by now, building muscle, burning fat, and just generally getting your body into much better shape in the process, is not a simple pastime or activity, and it isn’t something that can be achieved quickly. If you are serious about stepping up your diet and training, and taking your physique to the next level, you must be willing to do whatever it takes to get you to your overall goals and objectives.

As mentioned, you won’t see any notable improvements overnight, and it may be several weeks before you begin seeing any feeling, any improvements, but as long as you are patient and consistent, the gains will come, you just need to bide your time, do what needs to be done, and not expect miracles. As far as building muscle and burning fat is concerned, you must ensure that you are following the right training regime at the right time.

It’s no good just going to the gym and doing whatever you feel like doing on the day, you need to have some structure in your training, so that, if you’re down to train legs on that day, you make sure that you train legs on that day. Then of course, there is your diet to consider, which is actually even more important than the training side of things. You must ensure you are eating enough fresh, healthy, and wholesome produce, along with getting enough protein on a daily basis. Aim for around 1 – 1.5g of protein per pound of body weight, making sure to include protein supplements to help you to reach your macros.

Speaking of supplements, there is one supplement in particular, that experts are especially excited for in terms of bodybuilding, and it is this supplement which we’ll be taking a more in-depth look at right now. The supplement in question, is none other than ZMA, so let’s learn what ZMA is, plus take a look at several ZMA benefits in the process.

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What Is ZMA?

ZMA, is a supplement that is made up of zinc, magnesium, and of Vitamin B6. All three of these ingredients play essential roles in a number of biological and physiological processes within the human body, and what’s more, all three are also very difficult to come by naturally. A vast percentage of human beings, all across the globe, are deficient in at least one of the aforementioned minerals or vitamins, which obviously then puts their health at great risk in the process.
One of the primary ZMA benefits then, is that it basically helps to ensure that deficiencies in any of the previously mentioned ingredients, simply do not become issues. Commonly, ZMA supplements are thought to assist with sleep and rest after a long day, and whilst that has indeed been proven to be true, ZMA supplements are now also found to be highly beneficial for bodybuilders and athletes in the process.

The Importance Of Minerals

ZMA supplements are backed up by a number of clinical studies and plenty of research, and one of the main reasons why ZMA benefits are so prominent, is down to the fact that the supplements provide plenty of essential minerals.

Zinc

For example, Zinc plays a vital role in numerous biological processes and chemical reactions within the human body, and it has also been found to help boost the immune system, enhance hormone production, boost fertility, increase mental alertness, and increase physical energy in the process. Despite this, most human beings are deficient in this mineral, even though it is found commonly in certain whole food sources, particularly shellfish, that are the most foods high in zinc.

Magnesium

Magnesium is another mineral that we don’t get enough of, and this mineral is thought to be particularly beneficial for a person’s general health and well-being. For example, magnesium has been proven to assist with the transportation of neurochemicals which are essential for the healthy function of the muscles. On top of that, magnesium is also essential for cardiovascular health as it assists with heart function.

What is ZMA Benefits?

Now that we know a little more about ZMA, and what it contains, we’ll now take a look at some of the main reasons why you may wish to seriously consider supplementing with ZMA supplements.

ZMA Boosts The Immune System

One of the main benefits of ZMA supplements, is the fact that it boosts the immune system, which is hugely beneficial in itself. The immune system is the human body’s first and last line of defence against illness and disease, so a weak immune system is going to leave you more susceptible to a whole host of illnesses and ailments that could put your health at risk.

ZMA is rich in nutrients that strengthen and boost the immune system, which makes it ideal for anybody looking to improve their general health and well-being. Zinc and magnesium both play key roles in immunity, but the vitamin B6 really comes into its own and shows how useful it is when it comes to boosting our immune system.

A strong immune system protects you against illness and disease, so common colds and ailments can be avoided, as can more serious conditions such as cancer. This is also beneficial from a bodybuilding perspective, for the simple reason that, if you are ill and unwell, you will be unable to train, or if you do train, your workouts will suck, and you won’t be able to push yourself as hard as you may have initially hoped.

ZMA Boosts Testosterone

Another huge benefit associated with ZMA supplements, and one of the primary reasons why so many bodybuilders are now including ZMA supplements as part of their supplement stack, is the fact that ZMA supplements have been scientifically proven to boost testosterone. Zinc really factors into the equation here, because zinc has been found to greatly enhance testosterone production within the human body.

You may have heard people talking about how oysters are a natural aphrodisiac and how they can help boost fertility and libido, and the reason for this is because they are packed full of zinc. As the zinc helps stimulate the production and secretion of testosterone, you benefit from all of the zinc benefits associated with elevated test levels. Testosterone is vital for muscle growth and repair, so obviously the more of the hormone you have, the more muscle you will be likely to build.

We Lose Zinc When We Exercise

Studies have found that, when we exercise, we lose vital electrolytes and nutrients via our sweat, including zinc. Studies have found that we lose around 9% of our daily zinc requirements through sweat, which greatly hinders athletic performance, as well as our general health and fitness. In terms of ZMA benefits, the fact that we are able to replace lost zinc through these supplements, helps to greatly enhance physical performance, as well as endurance and health in general.

ZMA Supplements Promote A Good Night’s Sleep

Not sleeping sucks, and if you have a bad night’s sleep, boy do you know about it the next day. ZMA supplements have been proven to help promote a good night’s sleep, which is beneficial in so many different ways. Sticking with the bodybuilding theme, being able to get enough sleep at night is hugely important because we do our growing and repairing when we sleep and rest.
Without enough sleep, our muscles won’t be able to grow or recover as effectively as we may have hoped. Then of course, there is the fact that, if you don’t get enough sleep, the next day you will feel tired and lethargic, so the last thing you’ll want to do is hit the gym and exercise. With ZMA however, you needn’t worry as you will sleep at night, and feel fantastic the next morning.

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Old School Training

Contraction and control are very important in leg extensions.

Bring the weight up in a controlled and deliberate manner all the way until your legs are completely extended. Contract hard for a brief count at the top, and then lower the weight back slowly to the start position. Never the let weight stack touch down between reps.

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Heavy-Duty Legs with Mr. America/ Mr. Universe Mike Mentzer, Using the Pre-Exhaust System.

PURPOSE OF THE APPROACH:
To develop mass, power and thickness in the thighs using the pre-ex-haust concept, which was originally developed by MMI’s own Robert Kennedy, popularized in the 1970s by Mike Mentzer, and later by sixtime Mr. Olympia Dorian Yates.

HOW IT WORKS: Perform all three exercises as one large tri-set with absolutely no rest between exercises. Start with leg extensions. This exercise focuses the stress almost entirely on the quad muscles of the front thigh. It’s important to isolate the quads with this singlejoint move to fatigue them so that when you go immediately into the squat, and then leg press, the secondary muscle groups (hamstrings, glutes) will have a temporary strength advantage and the thigh muscles can go to the point of failure without the weaker secondary muscles giving out first.

Mike believed in using the heaviest weight he could handle during the exercise. Although he believed in performing only one tri-set at maximum weight, he was also smart enough to make sure he warmed up his body and working muscles thoroughly. He began with light extensions and squats, typically 2-3 sets, to make sure he was loose and flexible and to prevent the possibility of serious injury. Though he did only one working set (three parts), he’d take every set to the point of positive failure, where he could no longer raise the weight for a full rep every workout!

EXECUTION:
  1. Use a weight that allows about eight reps with good form. Contract your quads to raise the padded lever in a smooth but strong motion, holding the peak-contracted position for a count; lower under control.
  2. After your set of extensions go directly to the squat rack; use a weight that allows you to do 5-8 reps with good form (have the weight already set). Control the descent, making sure you don’t bounce at the bottom. In a strong motion press back up to full-leg extension; continue to failure. Keep your back flat and midsection tight during execution; Mike would stare at a spot on the ceiling across the room to help keep his back from rounding or hunching. He preferred squatting to parallel, as he believed going lower put the connective tissues in a vulnerable position.
  3. Finish the tri-set with the vertical leg press, effective for stimulating growth because you can go heavy without worrying about balancing the weights. (If your gym doesn’t have this machine opt for the traditional leg press instead.) Choose a weight with which you can do 4-6 reps but go to failure. If you don’t have a spotter, push through your knees and self-spot with your hands for an extra rep or two. Mike would also add negative reps, lowering the weight very slowly, resisting as much as possible, then using the aid of his arms to push the weight back up to the start position. That’s it! This tri-set is extremely demanding and Mike believed that adding any more would be overtraining. (Warm-up sets don’t count.) Don’t train legs more than twice a week and don’t do more sets than indicated here. Using the right weights is critical to reaching muscle failure by the target reps. It’s also wise to train with a partner for safety.

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Not Just Bad For The Waistline

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Everyone knows too much sugar in your diet leads to weight gain, but too much glucose and fructose in particular also leads to potentially dangerous consequences for your liver, arteries and heart. Liver cells are the only ones in the body that can break down fructose, which they use to create fat. Too much causes a buildup in your liver called nonalcoholic fatty liver disease, which now affects almost 30% of adult Americans. When left too long, the condition can lead to cirrhosis and the degeneration of liver function, as well as cardiovascular disease.

JUST 20 MINUTES
Exercise is, to many people, the fountain of youth, and researchers have proof for this theory. No matter what your age, 20 minutes of exercise daily is all that’s required to reverse age-related decline in muscle stem cells, those cells vital to new muscle growth.


Rest-Pause to Power Up
You’ve likely used rest-pause as a way to take a set past muscle failure in an effort to build more muscle size. Research now shows rest-pause is also a great way to boost muscle power. You just have to use the technique a bit differently. When Appalachian State (Boone, NC) researchers had trained bodybuilders perform six reps of power cleans they were able to maintain power better on all reps when they used rest-pause for 20 or 40 seconds after every rep than when they did all six reps straight through. When training with explosive movements such as power cleans or jump squats, take a 20-40-second rest-pause between reps. This technique will help you build more muscle power and greater strength.

A 14-HOUR CALORIE BURN, BABY!
Researchers at Appalachian State University (Boone, NC) and the University of North Carolina (Chapel Hill) found energy expenditure continues for up to 14 hours after a 45-minute high-intensity workout. This is great news for trainers wanting to lose unwanted bodyfat.


THE POWER OF BLUE
Want some help in reducing your last bit of belly fat? Try adding blueberries to your oatmeal or shakes. Researchers at the University of Michigan Cardiovascular Center (Ann Arbor, MI) found rats that were fed powdered freeze-dried blueberries had less abdominal fat and lower triglycerides (blood fats) and cholesterol compared to rats not given the blueberry powder in their diets. The scientists discovered blueberry intake affected genes associated with fat burning and storage.

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How To Achieve That Well Defined Physique

Well Defined Physique

Bodybuilding and muscular development is a product of two types of muscular hypertropy. First is sarcoplasmic hypertrophy which result in bulking up of muscles and the other is myofibrillar hypertrophy which makes muscles stronger.When you lift weights, your muscles will get some micro-tears which cause you to feel some soreness immediately after workout and usually two days after that. Naturally, as you spend more days in the gym the soreness will become less and less pronounced.

For the muscles to become more resilient, the principle of progressive overload is employed. At the gym, this is when you’re asked to progressively increase the weights, repetitions, and cycles. However, people who only increase these parameters usually catapult themselves onto a plateau state where they notice that their muscles are no longer bulking up as they should and did. Hence, some fitness coaches try to modify your workout routines by adjusting the weight, reps, and sets to continually challenge your body and prevent it from going into a plateau.

Some bodybuilders want to get big biceps fast and sculpted pecs even faster. Having these earns guys the bragging rights, not to mention being ogled at for hours by those around them. Several bicep and chest workout routines are designed specifically to engage these muscle groups. One way to get big biceps fast is to do barbell or dumbbell curls which you could perform upright or lying at an angle.

Single-arm preacher curls are also a mainstay routine which isolates the biceps specifically. To avoid having a lopsided look to your upper arms, hammer curls are integrated into the program to engage the muscles beside the biceps. Chest workout routine usually include varied forms of dumbbell flyes and bench presses. In order to work out not only one part of your chest muscles, a cable crossover is usually prescribed as well.

Nutrition is an essential component to body-building. Unbeknownst to them, they are actually going against progress as the body goes into low metabolic state mode during a famished state. Training excessively without adhering to rest days will not help your muscles grow, and instead place you at higher risk of injury.

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Guaranteed To Grow… My New Mass Building Workout

Mass Building Workout

Do you spend a lot of time in the gym training, but can’t quite seem to find the right training routine to help you gain mass? The problem might not be your effort. Rather, it might involve exercise selection. You should be completing 3 to 5 movements of the compound variety, if you wish to make gains. Keep all sets in the 8 to 12 repetition range, and rest 90 to 150 seconds between sets. Here is a sample mass building routine.

Chest
  • Incline barbell press
  • Flat DB presses
  • Dips
Focus on feeling the movements in the inner chest to minimize the influence of the shoulders and triceps in this movement. Use heavy weight, but not enough that form suffers or your repetition range drops below 8 per set.

Shoulders
  • Seated military press with DBs
  • DB side raises
Every other workout, change DB side raises to the 45 degree variety to target your rear deltoids. The seated military press can also be substituted with the barbell variety when necessary.

Triceps
  • Skullcrushers
  • Triceps cable pressdowns.
Focus on feeling the tension in the triceps muscle, not moving so much weight that you have to cheat to move it.

Quadriceps
  • Barbell squats
  • Leg press
  • Leg extensions
The name of the game is poundage here. Lift heavy, increasing your rest periods if necessary. The final set of leg extensions should go up into the 40th and 50th repetitions as you reduce the weight and just keep plugging away.

Hamstrings
  • Leg curls
Six sets of leg curls and you should be covered for hamstring training!

Calves
  • Seated calf raises
  • Standing calf raises
Always work to slowly move through these movements, feeling every inch of the exercise. Never rush when training calves!

Back
  • Deadlifts
  • Barbell Rows
  • Chins
If you want a thick back, you have to employ these heavy movements. They’re not fun, but they are certainly rewarding.

Biceps
  • Standing alternate dumbbell curls
  • Standing barbell curls
Focus not upon the weight being moved, but upon the blood being drawn into the muscle group with each set. Quality of repetition, not quantity, is what matters on biceps day!

Day 1 should consist of chest, shoulder, and triceps movements. Day 2 involves quads, hamstrings, and calves. Day 3 concludes your training cycle with back and biceps. Day 4 is rest. Day 5 begins the cycle once again.

As always, you’ll need to ensure you’re covering all of your bases in terms of proper nutrition and rest. You should be eating five to seven small meals consisting of 50 grams protein, 10 grams healthy fats, and a nice mixture of simple and complex carbohydrates for energy. The fats and protein are needed for the actual muscle growth. Sleep at least 7 hours per night, with 8 to 8.5 hours being preferable. Supplements can be useful if you’ve already covered your bases in terms of training, rest, and nutrition. Anabolic steroids should only be considered once you have been training for at least five years and have achieved about as much as you can naturally.

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Find A Workout Plan That Fits Your Schedule

Working out is a great hobby to have especially if you are really trying to get fit or toned. A lot of people would love to have the body of their dreams but sometimes they just don’t have the time to make it happen. Most people are too busy in school, working or doing other things that might limit the free time they have. Even with a busy schedule there are ways that you can still workout daily on your free time.

Workout Plan

The first key is discipline. In order to get things done faster and more efficiently is to have great discipline. If someone decides to start working out but automatically thinks that he is too busy to workout then he should write down his schedule including the free time that he has in between. The best thing about working out is that it all does not have to be done at once; you can split up workouts thru out the day.

After that he should look at each amount of free time he has. If he has thirty minutes of free time in the morning before work and thirty minutes of free time after work before he goes to his other job then he should try to do cardio exercises in the morning and lift weights in the afternoon after work. Cardio exercises increases stamina and the overall health of your body. Most people do cardio workouts to stay fit or lose weight.

There are many different workout plans, some workouts can increase muscle mass and other workout plans can increase muscle tone. To increase muscle mass you have to lift weights therefore you would more than likely have to go to the gym. So if you are trying to build muscle mass then you need to make sure that you have time in your schedule to go to the gym a couple days a week. If you do not have enough time to go to the gym a few days a week then you may have to sacrifice some sleep time.

For some people they will do anything to get the body they want and if you are that type of person then sacrificing some sleep time to visit the gym for about an hour will be well worth the results to you. If sacrificing sleep time is not worth it to you then you might want to find a different method to fit your working out time into your schedule.

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About Growth Hormones

Growth Hormones

The human Growth Hormone or GH as it is commonly known is an essential protein based hormone needed for maturation of the human and animal bodies. It is the catalyst for cell growth and regeneration that occurs in humans and other animals. Released into the blood stream by the pituitary gland which is located at the base of the skull the growth hormone is responsible for the progressive growth of all internal organs excluding the brain.

Effects of GH One negative health effect is an insufficient amount of GH in the body. This malady stunts the growth of children during their natural maturing stages. The growth hormone deficiency is characterized by ‘a short stature’ or ‘dwarfism’ and under developed muscle mass. It has also been noted to cause delayed sexual maturity in adults. The human growth hormone increases muscle mass and composition lending height to the child and it also causes mineralization of the bones.

Just the antithesis of too little GH is too much GH. Excessive production of the growth hormone can usually be attributed to a tumor located on the pituitary gland. Some of the effects are pressure on the optic nerves, over production in bone growth causing thickening in the jaw, fingers and toes and decreased sexual function.

Clinical Uses
Doctors have prescribed GH for children who suffer from GH deficiency. It is illegal to take GH without a written prescription from a certified physician. The human growth hormone has become a latter day ‘drug of choice’ for athletes looking to enhance their physical performances. Many court cases of professional athletes using the performing enhancing products such as GH are all too common news reports. This all stems from the belief that by ingesting or injecting the GH muscle mass can be increased, however there have been no reported studies to substantiate the claims.

Farming
The controversy of using growth hormone in the farming industry is another subject in itself. The Federal Drug Administration of the United States has approved the use of GH in dairy cows to produce more milk however, they have banned the use of GH to produce more beef. There is no clear explanation as to why the use of bovine GH was approved for milk and not beef.

In Conclusion
GH is a very necessary endocrinal hormone secreted for the expressed purpose of stimulating growth and structural maturity of the human body.

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Cross Training Workouts

Cross Training Workouts

Cross training workouts are gaining wide acceptance and popularity for their flexible nature, ease of use, exciting caliber of training, and terrific results. Let’s design some cross training workouts for the serious bodybuilder! You’ll see dramatic gains in muscle mass and size, core and movement specific strength, overall power, posterior chain strength, core stability and of course, for all you wannabe cage fighters, combative mobility! And above all, you’ll be trying something NEW. We all know that the most effective workout is the one you’re not currently doing. So it’s time for you to give cross training a try!

Cross training is designed to keep your body guessing. You’ll never know what is coming next, so the muscle confusion principle will kick in. You will grow because you’re training outside of your normal training procedure. Your system simple will not see it coming! Choose the top 10 or 15 exercises for building muscle that you enjoy. Then select the 5 kinds of cardiovascular training that suit your body type, available equipment, and fat-loss response best. Then mix them all in a blender for a 25 minute workout that will leave you exhausted, relieved (that it’s over!) and in a state of muscular stimulation and eventually, growth!

Your individualized cross training workout should be tailored to match your available equipment and your own goals. If you train at a commercial gym, all of the equipment in the world might be right in front of you. However, you will also have to contend with sharing said equipment with other gym patrons. Training in the middle of the day or late at night might eliminate some of this problem, seeing as you’ll have fewer people in the area requiring your equipment! If you possess adequate equipment to train at home, then you’ve already got a major leg up on the competition! Train harder than ever in the confines of your own garage, and worry about sharing your equipment with no one!

Next, let’s address your goals. Are you looking to add muscle mass to your frame? If so, then the exercises which populate your cross training workouts should be of the heavy, compound variety. These would include bench press (chest), deadlifts and barbell rows (back), squats (legs), dumbbell work (shoulders and back), biceps curls and triceps dips (upper arms), and heavy dumbbell pressing (shoulders and triceps). You will also want to toss in a few abdominal exercises and core/stability strength movements if you are familiar with them.

Certain weaknesses should be address when planning your own cross training workouts. Do you have great arms, but poor legs? if so, then you would serve yourself best to bump up the number of lower body movements, and keep your upper body movements aimed at maintaining your current level of mass. you will never have the best of everything when it comes to your physique, but you do possess the ability to target and isolate weaker body parts and give them extra attention – even in the midst of a full body cross training workout!

Are there warnings that should be heeded when training in this manner? Of course! If you have a bad ticker (personal or family history of heart problems), then training to both aerobic and anaerobic failure concurrently may not be in your best interest, right? If you are nursing a shoulder or knee injury, hitting the full body from every angle like this may subject your weakest link to some seriously unnecessary stress and risk!

Don’t try to re-invent any wheel when planning your own cross training workouts. Toss in 2-3 sets for all the major muscle groups, along with 1-2 sets for each of the smaller groups. Include a cardio set with every third set. Start slow. Realize that the first few workouts in this manner may leave you stressed, exhausted and overwhelmed. Perhaps you will fail at hitting every muscle group with the kind of intensity that you had hoped for. But that’s okay! Regroup after each cross training workout, and plant he next day’s routine (48 hours later) to increase intensity in some areas you believed were lacking during the previous workout. Instead of following some cookie-cutter training routine, you now have the tools to design your very own cross training workout. Stick with the movements you prefer and are available to you. Train heavy and hard, and give your lungs as much of a workout as your muscles are seeing!

Cross training is your chance to hit your entire body, from both an aerobic (cardiovascular exercise) and anaerobic (weight training) approach! You can then rest for 1-2 complete days without worrying about overtaxing your central nervous system. No matter what your goal may be, cross training workouts will give your system an overall level of muscle mass and strength that isn’t provided with most other workout protocols.

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Developing A V-Taper

Developing A V-Taper

Arnold, Bill Pearl, Frank Zane, and the bodybuilders of the 1960s and 1970s didn’t invent the V-taper physique, although that its true that the first images you probably saw of that physical ideal were from this Golden Era of bodybuilding. Actually this shape (wide shoulders, narrow waist and flaring back lat muscles) dates back to thousands of years ago, the Greek ideal for how a man’s body should appear. Let’s check out how you can build up your V-taper!

First, you need to focus upon the width. Wide grip pullups, chins, wide-grip cable rows, and of course, lots of lat pulldowns will help with this effort. Remember that you want to flex and feel every repetition as much as possible – in particular the outer lats. Only then can you build up that back in the manner it needs built! Stick with rep ranges of 8 to 12 per set, and use 10 to 14 total sets of back movements for best results.

Next, you will need to get that waistline as small as possible. Very high repetition crunches and leg raises will hit the upper and lower abdominals, respectively. But you’ll need to go one step further and hit the side abdominals, known as the obliques, as well. Use broomstick twists as your primary exercise for this area, opting for sets of 10 to 20 MINUTES at a time as you watch television or enjoy the outdoors. Don’t worry about using heavy weights at all – high reps are all you need here!

Finally, there are some little things that you can do to help build up the V-taper. Practice walking with your stomach sucked in, until this kind of posture becomes normal habit for you. Keep the back flared and your chin up, and while you don’t want to walk around with ILS, or “imaginary lat syndrome”, you do want to look your best at all times. Add some fiber to your diet. Removing waste from your intestines means you will remove an inch from the waistline as well. And above all, stay patient. Changing your body type and appearance takes plenty of time!

Much of your ability to build up a V-taper will be determined by genetics. You may be forced to enjoy a limited V-taper if you have a naturally wide waist, but the tools & tricks listed above will lead you to a better shape, no matter where your starting line!

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Losing Fat and Looking Good

Losing Fat and Looking Good


Everybody wants to get ripped. No matter who you are, at some point in your bodybuilding or fitness journey, you will make the decision to try to shed your body fat so that you can show off your ripped abs, veiny arms, and shapely ‘everything else’.

The cause for your sudden urge to exit the world of bloated party animal powerlifting-type to Brad Pitt wannabe can be anything. Maybe your girlfriend left you for a skinny guy with a 6-pack and 11-inch guns for arms. Maybe you lost a race to a middle-schooler. Or, maybe you’re just tired of looking at the mirror every morning and not liking what you see.

The first step you should do when wanting to get lean is to turn off the television. You don’t need any of those “As seen on TV…” items because they don’t work. If they did, gyms would be filled with attractive looking, lean and muscular people using Shake Weights and stretch bands. You also don’t need any supplement sold over the counter at your local Walmart or other sports nutrition stores. If these worked, then every attractive person you see would be enjoying these for lunch, instead of a tupperware container of chicken breast & veggies. It might be hard to admit, in a world full of smart phones and 600 channels, that there are no short cuts. Turn off the TV, put down the magic powders and oils and bands and other gadgets, and get in the gym. Everything you need to start your path to becoming lean, will be right there in front of you.

Your next step is to throw away your scale. Many people are seen in the gym trudging away on a treadmill, day in and day out, working to skinny themselves up as fast as humanly possible, without any understanding of how their body actually works. They will tell themselves, “I’m doing cardio to get skinny”. That’s factually incorrect. What they should be saying is something along the lines of “I want to reduce my body fat levels”. That is where so many people go wrong. They want to make the numbers on the scale dictate everything. Guess what – muscle weighs over five times more than fat does! If you gain 2 pounds of muscle and lose 5 times that in fat, the scale will read the same, although you will look MUCH better! Your goal is to build up muscle, which burns fat. You goal is to stay healthy while reducing calories slowly so that you can lose some fat. And your goal is not to destroy your body’s joints or muscles or other systems while doing so!

Half of success in life is just showing up. Need proof? Look at your boss. You’re probably ten times smarter and more skilled to do his job. However, he has been there longer, plugging away day after day, while you were getting educated and trained. Now he tells your more-qualified tush what to do all day while he makes more money. What gives? Life rewards seniority, whether it’s in the gym, the military, or at your job. The best guy doesn’t get the win, the promotion, or the girl. The guy who shows up more often usually does.

Over ¾ of the people in the gym don’t make any progress because they don’t eat right. Don’t be one of them. Like the late, great Jack LaLanne said, “If it tastes good, SPIT IT OUT!” This isn’t to say you can’t devour a tasty grilled chicken breast at every meal. However, if it is covered in butter or gravy and served with a side of Texas Toast, you aren’t going to get leaner. Allow yourself one cheat meal a week. If you need more than that, then you should accept you like junk more than you like looking good. In fact, get a t-shirt that reads that, and wear it everywhere you go!

Supplements can be useful, but only after you’ve been able to achieve some level of consistency in your training and dieting. You don’t want to be one of those people that depends upon pills and powders just to go to the gym. Use them as they are named, to supplement an already excellent nutrition and training program.

The cardio aspect of your training is simple. When you awake each day, hop on the treadmill and knock out 25 to 35 minutes of low-intensity work with an empty stomach. Or place it after your weight training during your afternoon or evening gym session. That’s it. You don’t need any weird kind of fancy routine that only the fitness magazine masters can reveal. Just choose a machine you like, and get to work.

Weight lifting can be simple too! Move from machine to machine and hit the entire body on Monday, Wednesday and Friday of each week. As you learn the movements, switch to hitting fewer and fewer body parts each day with more sets devoted to each. Do what the others are doing, only with more weight, better form, and less goofing off. And remember that weight lifting is a cumulative effort. You can train like a superstar once a week and you probably won’t make the same progress as the turtle (read: weird old guy) who trains 5 days each week. In other words, train like a start 4 days a week and you’ll build your muscles. End of story!

If you’re in the kitchen, it doesn’t have to be “rocket surgery” either. (You rocket scientists or brain surgeons out there might appreciate that one). One serving of chicken, turkey or egg whites should sit next to one serving of a starchy carb (potatoes, pasta or rice) along with a fiber source such as lettuce or apple. And it should be washed down with a few cups of water. Enjoy this meal 3 to 4 times each day, and perhaps 1-2 whey protein shakes as you can swallow them. That’s it! No magic powders, no crazy diets where you measure everything. One protein, one starch, one fiber, and lots of water. Then you put down the fork and slowly walk away from the table!

The steps are clear. You know what to do. Stop spinning your wheels about what you should do, what you will do, what you don’t have time to do. Get up, and do it, and enjoy the results. Life is too short to settle for anything less!

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Circuit Training Workouts EXPOSED!

Circuit Training

Popular in many gyms today is the notion of ‘circuit’ training. Standing before you are several rows of dozens of weight machines. They are shiny and new and you know they can be used to hit every muscle of the body. The pins allow you to go heavy, and it may sound good in theory to train the full body completely in one sitting, and be able to return to the gym quickly afterwards, 48 hours later, and do it again. But is this the right way to go? Let’s dig in deeper to circuit training to decide if we should be using it or not.

There are some advantages of circuit training. This is undeniable. If you are on the road, in a rush, or just feel like a change of pace, you can’t really do that much harm to your body by training all of the muscle groups in one series of trips around the machines. You will stimulate fibers to grow, and you may maintain some of the muscle that you built with regular weights. For those who are new to exercise, fresh from a sedentary lifestyle, the thought of circuit training is a wonderful one. You can get your body active again without the need to balance heavy barbells and dumbbells! If you aren’t looking to build a lot of muscle onto your body, then circuit training might be useful.

Circuit training also has its drawbacks. If you wish to build a great deal of new muscle – or even maintain all of the muscle created with the use of heavy free weights – then moving through a series of moderately weighted machines for your full body just isn’t going to be adequate. Your muscles will not endure the insanely heavy weights, the blood flow, and the muscle fiber teardown that occurs with an all-out leg day, for example. Stabilizer muscles are those that support the main muscle groups of the body when training. They balance the bar when you are bench pressing, or keep you from tipping over when you are squatting. If you stick to machines and use moderate weights, these muscle groups will never fully develop. The requirement for balance and controlled leverage is gone – you are just blindly pushing up a weight.

Some variations of circuit training can be used with muscle-building success. Consider an empty gym to be your playground when it comes to chest day. Smith machine, incline dumbbell stations, cable crossover and parallel dip bar stations can be used in conjunction with one another to deliver an insanely heavy chest workout, employing pre-exhaust and training-to-failure techniques. However, they must follow the more traditional method of “all out training for one body part each day” instead of the full-body nature of circuit training, in order to deliver the muscle building volume that is required.

Noteworthy is the usefulness of circuit training when coming back from an extended break or injury. At times like this, your muscle groups may not be capable of moving the same kind of volume. Some people have found success with full body workouts – ranging from Tabata to Spartan workouts. Essentially, it all comes down to the intensity delivered, the volume of blood brought into the targeted muscle groups, and the amount of damage you can inflict in the gym. Free weights initiate the use of stabilizer muscles, which makes all the difference. No machine can emulate that, unfortunately.

The bottom line is that the effectiveness of circuit training is directly related to your goals. If you would like to “tone” up your body and perhaps harden up your physique a small amount, then perhaps circuit training will fit the bill for you. On the other hand, if you want to look like you work out even when you are wearing clothing, then circuit training might not be enough to cover your needs. The fact of the matter is that the kind of muscle we see on bodybuilders is built from using dozens of sets per body part each week, with each major body part enjoying its own training day, with a smaller body part tagging along. This is why chest & triceps or back & biceps days are so popular. The amount of intensity and pain inflicted with 20 sets of chest training will take the average lifter a full week to recover from. If you can bounce back from a back workout in two days, then you are obviously not training back hard enough to deliver any real sustained growth.

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Best Ingredients for you Pre-Workout Shake

Pre-Workout Shake

So you’re shopping for – or looking to blend your own – pre-workout drink. Your initiative is admirable. You may end up finding a combination of supplements that give you the energy, strength/power boost, and stimulant effect you desire. Let’s look at what ingredients might be essential in such a drink to get your workouts to the best level possible!

Creatine
Water retention will lead to bigger, fuller muscles which are able to move bigger and heavier weights in the gym. Many people use anabolic steroids to attain this water saturation effect, but you can get it with the use of creatine! Add it to your pre-workout drink to fill your bloodstream during the workout, and after your workout as well, for a total of 10 grams per day.

B vitamins
Ideal for muscle building and energy, vitamins B6 and B12 are going to be at the top of your list of ‘must haves’ for your pre-workout drink. However, if you take a separate b-complex as part of your daily vitamin stack, you won’t need it in your supplement here.

Caffeine
If you are looking for the energy to train longer and harder – with more strength and a lot more stamina – then Caffeine is going to be your best bet. You’ll feel less pain and get a few more repetitions per set, which will lead to more long-term muscle mass.

Schisandra Chinesis
If you need to boost brain function, reduce cortisol (the stress hormone) levels, and give yourself added stamina, then you should include Schisandra Chinesis in your supplement stack!

Taurine
It gives you wings! Known to increase your muscular endurance by as much as 50%, Taurine allows the blood to pump a greater amount of blood to the muscles of you body. This is the kind of energy booster many lifters dream of. In continual studies, Taurine usage equates to added repetitions on nearly every exercise. This one is a definite keeper for those heavy, compound movements where blood flow makes all the difference.

Beta-Alanin & Betaine
Boost your strength. Boost your power. Amino acids are the key building blocks that your muscle fibers use to grow back bigger and stronger following each workout. You tear down the fibers, and then you eat and go to sleep. The muscle fibers use aminos to grow. Putting these two valuable amino acids in your pre-workout drink mean they’ll be present in your bloodstream for the duration of this workout, giving your body a head start on recovery!

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Chest Workout Routine

Chest Workout Routine

Let’s face it, there is no greater body part in which to obtain complete muscular development than the chest. Sure, girls will ask you to “make a muscle” as you flex your biceps. And yes, there is no denying that a well-built and defined “six pack” displaying total abdominal development will curry you some favor with the fairer gender. But when it comes to identifying a body part which stands out from all others – in the beach, the bedroom, and the bodybuilding stage – none is more important than a thick, sculpted, completely developed set of pectorals – a well built chest!

Numbers lifters and strongmen, we cannot forget you either! Powerlifters probably already know that there isn’t much chance a man with a bird chest can bench press four wheels on each side. You don’t get to a point where you can lift big without being big. Strength gains equate to muscle gains, and vice versa. And for the strongmen among us, it’s common knowledge that the mechanics of picking up Atlas balls, pushing men from a circle, and the other tasks involved in your competitive arena demand a solid and thick base of pectoral muscle. Olympic lifters, it goes without saying that your core lifts on the local to world stage require an abundance of upper body strength commensurate with a well developed chest.

Developing a truly amazing chest can be difficult. Gyms are packed with guys who start their workouts with the same body part every single week: chest. And, gyms are also packed with guys who possess some pretty pathetic chest development. Some will be ripped, others will be thick – but it is very rare that you observe a set of pecs that is thick, separated, and fully developed in all of the major areas – upper, outer, middle and lower pectorals. Here are some things to consider when designing your own highly effective chest workout routine – one that will be capable of transforming your chest from its present state to an amazing condition in

Start with the pre-exhaust


Instead of beginning your workout with the standard heavy compound movement such as barbell or dumbbell presses, why not begin the day with specific targeting of the muscles being targeted today – namely, the pecs! Benching involves the chest, shoulders, triceps and even back muscles. A movement like light weight dumbbell flyes on the incline bench will effectively torch your upper chest, and leave your supporting secondary body parts relatively unscathed. By the time you begin your first actual compound movement, your chest will be on fire and your shoulders and triceps will be nowhere near failure.

Don’t forget to dip

Everyone uses the flat bench press for their chest workout, right? But most everyone in your gym has bunched up, underdeveloped pectoral muscles as a result of this training practice. Often overlooked is the parallel bar dip with chin to chest. Add this movement and see if your overall thickness, as well as strength on other movements, doesn’t increase substantially. You should also see a boost in triceps growth as a result of their use for chest mass.

Know your movements

If you want to hit the upper chest, then you will want to use incline bench pressing or flyes. Decline presses and flyes target the lower pectoral line, where the chest meets the abdominals. Middle chest is developed with standard bench press, and the outer pecs are targeted with movements such as machine flyes or cable crossovers. Many a gym is packed with people flat benching for years while complaining about their lack of upper pectoral development. And they walk past the incline bench complaining, every single time!

Leave the triceps at home

Combining chest and triceps training days can be a good way to save time – but also a recipe for short-circuiting your efforts on one or both of these movements. Instead, you should move triceps exercises to a combined “arm day” where you will hit biceps and triceps together. This will not only give your arms (and back) adequate training attention, but also give you the ability to hit chest longer, with more sets, and to absolute…

Failure

At the end of your workout, you should be unable to stabilize a barbell, making bench pressing impossible. Your upper pectorals, triceps and shoulders should be completely engorged with blood as well, nullifying any chance of a thorough set of any exercise. At this point, you have one of two options. You can pat yourself on the back (well, try to…) on a job well done, or you can spend the next 5 to 7 minutes completing partial movements. Have a seat on the Hammer Strength or nautilus chest Flye or Benching machine, and just complete lightweight, even partial repetitions!

Sample routine

  • Incline Dumbbell Flyes - 4 sets of 10 to 15 repetitions
  • Incline Bench Press – 4 sets of 10 to 15 repetitions
  • Decline Dumbbell Presses – 4 sets of 10 to 15 repetitions
  • Parallel Bar Dips – 4 sets of 10 to 15 repetitions
  • Cable Crossovers – 4 sets of 10 to 15 repetitions
  • Seated Butterfly Machine – 6 sets of 10 to failure
Stick with this routine for eight weeks, and there’s a pretty good chance you’ll have developed a set of thicker, wider pectorals capable of catching attention anywhere – from the boardroom to the bedroom to the bodybuilding stage. Get pumping!

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Carbohydrates For Weight Loss and Muscle Building – Are They Bad?

Carbohydrates For Weight Loss
To learn about carbohydrates and if they are bad or good for you, one must look at the complete scenario when it comes to what you eat that makes you gain weight or what to eat that makes you build body muscle and mass. Far too many people will just jump onto the bandwagon of no carbohydrates and acting like they are poison and then wonder why they are having a difficult time gaining muscle or weight loss and gain. With all the resources out there today such as body trainers, weight trainers and lifters, and fitness instructors, following the low carbohydrate routine, its easy to just follow in line without researching for yourself.

Instead of blaming your fitness routines or workout schedules on why you are or are not gaining or losing, its time the focus is put more on what you eat, or better yet do not eat!

In one recent study, research showed that low carbohydrate levels damaged muscle protein production after their trainings. There was a measure of the level of activity in the genes that control the growth of muscles after an intense workout with normal or lower than normal stages of glycogen’s The outcome is that carbohydrates promote very intense workouts and do stimulate the genes that allow muscles to grow.

Because of the extremely low level of carbohydrates in their bodies, it negatively influenced the amount of weight they could gain or lose and also affected the amount of muscle they hoped to build. Most people who try to avoid eating carbohydrates in their diets are also getting very low amounts of intake of calories. The bottom line is that if you don’t intake enough foods with calories, you’re not going to build any muscle

In fact, carbohydrates are extremely important, maybe even more, than any other type of protein or fat you put in your mouth to eat. One has to remember that when training vigorously and intense with weights because you’re trying to have growth in the muscle and gain or lose weight, the manner in which you eat is going to be very different than a normal person who does not workout.

As far as carbohydrates for weight loss, it’s a pretty clear fact that simple carbohydrates such as sugar, or foods loaded with sugar are very bad for weight loss. That being said, the complex carbohydrates are not so bad and are even seen as great for dieting. They have a bit more calories then other foods but are also more filling. These are foods such as cereals, beans, rice, and pastas.

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7 Tips To Increase Your Training Intensity

Training Intensity

Looking to take your training to the next level? Here are some tips for removing that fear you may have in the gym that is holding you back!

Use A Spotter
Any time you want to train to your absolute utmost potential, you are going to be training with weight that is extremely heavy and can become tough to control during the final phases of each lift. This is why the use of a spotter is imperative if you want to train with more intensity than ever. When in doubt, two spotters is always better than one. You can position a spotter on either side of the barbell on bench press or squats, and obtain much safer coverage than you would see with a single lifter standing next to you.

Back Brace
Some lifters swear that the back brace in the gym is only a crutch. Others will only use it on the heaviest sets of the most dangerous exercises, such as squats, deadlifts or barbell rows. Still others use it as armor, and keep it on while doing everything from cardio to wrist curls. It’s a personal preference, but a back belt is a piece of equipment that should always be present in the gym with you, should you need it.

Gloves & Chalk
Your grip is everything when it comes to forcing out an extra repetition. Very often, our hands will fail before our muscles – which means that the muscle groups are then certainly NOT being trained to their utmost capacity. Wrap up your hands in gloves, or use the chalk. Keep that bar tight until muscular failure is achieved – and muscular growth will follow!

First Aid Kit
Aspirin should always be on hand in case you or anyone else in the gym experiences a cardiac episode in the gym. Remember, you are pushing the body to the extreme, whether you’re in the weight room or completing cardio. Aspirin can save your life 50% of the time in case of heart attack, if chewed 2 to 4 minutes after heart attack begins.

Drop Sets
Knock out any set of any exercise to the point of failure. Move the pin or slide some weight off the bar, and complete 3 to 5 more repetitions. Repeat again, puling 20% more off of the bar. You will have reached muscular failure three times – in the same set! This will give your muscles some serious motivation to grow.

Stimulants
When used in moderation, stimulants such as caffeine and the wide assortment of nitrous products can give your workouts an incredible boost. Keep their use cycles so that you never become completely dependent upon them to obtain the kind of intensity you need to lift. Also you should never use them on non-lifting days.

Get Lost
Travel to a new gym and lose yourself in a new variety of equipment, machines and motivation that you’ve never experienced before. New machines, new angles, new people – these things might just deliver some new muscular growth!

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Weight Training for Muscle Gain

weight training

Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of "free weights" like barbells and dumbells, machines that use cables or pulleys to help you lift the weight and bodyweight exercises like pull-ups or dips.

Free Weights vs. Machines vs. Bodyweight Exercises


For maximum muscle gain, the focus of your workouts should consist of free weight exercises. Not machines or bodyweight exercises. This is not to say that you should not use machines or bodyweight exercises, but they should not be the focus of your training. To get an effective, muscle blasting workout, you must stimulate the most muscle fibers as possible, and machines do not do this.

The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the main muscle in performing a complex lift. The more stabilizers and synergists worked, the more muscle fibers stimulated. Multi-jointed free weight exercises like the bench press, require many stabilizer and synergistic muscle assistance to complete the lift. On the other hand doing a bench press using a machine will need almost no stabilizer assistance.

Since machines are locked into a specific range of motion and help to support the weight along that path, they fail to stimulate the muscles that surround the area you are working (stabilizers). This is a mistake. If your stabilizer muscles are weak, then the major muscle group will never grow!

Free weight exercises like the dumbbell press or squat, for example, put a very large amount of stress on supporting muscle groups. That's why you will get fatigued faster and not be able to lift as much weight as you did on the machine. But you will gain more muscle, become stronger very quickly and have a true gauge of your strength.

If you use machines in your program, they should be used to work isolated areas and only after all multi-jointed exercises have been completed.

Beginners should begin with a limited combination of machine exercises, bodyweight exercises and multi-jointed free weight exercises. Before increasing the weight levels, they should work on becoming familiar with the proper form and execution of each. Soon, bodyweight exercises will become insufficient to stimulate growth and they will need to focus on more free weight exercises.

Multi-Jointed Exercises


The exercises that work the large muscle groups are called compound (or multi-joint) movements that involve the simultaneous stimulation of many muscle groups. These compound exercises should be the foundation of any weight training program because they stimulate the most amount of muscle in the least amount of time.

Here are the basic movements:


  • Bench Presses (works the chest, shoulders, tricep)
  • Overhead Presses (shoulders, tricep)
  • Pull-ups/Barbell Rows (back, bicep)
  • Squats (legs, lower back)
  • Deadlifts (legs, back, shoulders)
  • Bar Dips (shoulders, chest, arms)

They will overload your entire skeletal and muscular system like no machine could ever do, giving you and effective workout in a very short period of time. If you can only do a few exercises, then do these. They have been proven to encourage muscle and strength gain unlike any other exercises.

Lift Heavy Weight


To build mass, you must weight train with heavy weights. To consider a weight heavy, you should only be able to do a maximum of 8-12 reps before your muscles temporarily fail. A weight is considered "light" if you can do more than 15 reps before muscle fatigue sets in.

Heavy weights stimulate more muscle fibers than lighter weights. It's that simple. More muscle stimulation means more muscle growth.

Don't Overtrain


Heavy weight training puts a huge strain on your body, so adequate rest and recuperation after your workouts is essential. If you are prone to train too often, several things happen:

You don't give your muscles enough time to recuperate between workouts. If your muscles have not repaired themselves, you will not be at maximum strength for your next workout. Rest is essential. Other than eating, this should be your main focus.

You are setting yourself up for burnout or an injury. You must pace yourself. You want to be able to keep this up for a long time, not burnout before you reach your goals.

Contrary to popular belief, you do not grow while working out; you only grow when you are resting.

Below is an example mass workout.


Wednesday (legs, abs)

  • Heavy Squats, leg extension superset
  • Seated Calve Raises, 4 strips sets
  • Crunches (4 sets of 20)

-------

Friday (chest, shoulder, triceps, abs)

  • Flat bench press, incline dumbbell flyes superset
  • Shoulder press, side raises superset
  • Tricep pushdowns
  • Reverse incline leg raises (3 sets of 20)

------

Sunday (back, biceps, abs)

  • Wide grip pull-ups, latbar pulldown superset
  • EZ bar bicep curl, incline dumbbell curls superset
  • Crunches (4 sets of 20)

Nothing fancy, but effective.

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Lift Lighter, Build More Muscles

Tired of waiting around in the gym for the right weights to be free? New research form the US means you can make gym queues like this a thing of the past, as it proves that you can build muscle just as fast using lighter weights. Traditional exercise wisdom says that the quickest way to build big muscles is to lift as heavy as possible. However, the new study shows you can get equally impressive results from going lighter but performing more repetitions. The only condition is that you must do all your sets to failure. So, next time your preferred dumbbells are taken, just switch down and up your reps. You'll be out of the gym that much quicker and still see the growth you're looking for.

 
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