Muscle Building Articles for July 2017 at World Bodybuilding Blog

The Essence of Lunges

Lunges are wonderful for toning the whole leg, but they are not recommended if you have knee problems. In each of the versions described, you lunge by stepping with one leg and sinking down, which causes the knee of the stationary leg to bend. Switch sides to work both legs. (Some people prefer to alternate legs, while others prefer to do one set per leg and then change.) All lunges start from a standing position, and when you have done each one, return to a standing position:

♦ For the standing lunge, move your right leg straight back behind your body, flexing the right foot, and sink down. This causes your left knee to bend.

♦ For the diagonal lunge, move your right leg out at a 45-degree angle and sink down. This again causes the left knee to bend.

♦ For the lateral lunge, step the right knee out to the side and sink down, once again causing the left knee to bend. The important thing is to keep the left knee over the ankle.

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Another Two Importnat Roles of Sleep

Inadequate Sleep Increases Blood Pressure Sleeping less than 7-8 hours per night can ruin your health and increase the risk of heart attack, stroke, and diabetes. Poor sleep patterns impair metabolic health, which promotes abdominal obesity, increased insulin levels, poor blood sugar metabolism, and abnormal blood fats. The combination of these health problems is called the Metabolic Syndrome. The Cardia Sleep Study, conducted by scientists from the University of Chicago and Northwestern University, found that inadequate sleep increased the risk of hypertension (high blood pressure; greater than 140/90) by 37 percent. Warning signs included snoring and daytime sleepiness. Americans are getting less sleep because they are working more to make ends meet and worrying about economic problems. Getting enough sleep has a positive effect on your health and the risk of disease. High blood pressure is easily treated. See your doctor if you are having sleep problems.

Sleep Promotes Athletic Performance
Athletes get more colds and flu following intense athletic competitions or periods of heavy training. This is partly due to psychological stress and inadequate sleep, which increases the risk of upper respiratory illnesses. Athletes can improve performance and reduce the risk of illness by getting more sleep. A Stanford University study showed that tennis players who increased nightly sleep and made up for accumulated sleep deprivation showed improvement in sprint drill times, service accuracy, and hitting depth. Athletes improved by as much as 30 percent in some of the tests. The athletes attempted to sleep 10 hours per night. Sleep is a critical element for maximizing athletic performance.

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Turkey Super Meat

Give thanks to those pilgrims for starting the wonderful tradition of Thanksgiving turkey. It just so happens that this health food disguised as meat is good year-round for weight control.

A four-ounce serving of roasted white meat turkey has 177 calories and dark meat has 211.

Sadly, many folks are still unaware of the versatility and flavor of ground turkey. Anything hamburger can do, ground turkey can do at least as well, from conventional burgers to spaghetti sauce to meat loaf.

Some ground turkey contains skin which slightly increases the fat content. If you want to keep it really lean, opt for ground breast meat. But since this has no added fat, you’ll need to add filler to make burgers or meat loaf hold together.

Four ounces of ground turkey has approximately 170 calories and nine grams of fat – about what you’d find in 2.5 teaspoons of butter or margarine. Incredibly, the same amount of regular ground beef (21% fat) has 298 calories and 23 grams of fat.

Buying turkey has become easy. It’s no longer necessary to buy a whole bird unless you want to. Ground turkey is available fresh or frozen, as are individual parts of the bird, including drumsticks, thighs, breasts and cutlets.

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Muscle Tension Promotes Protein Synthesis

Muscle tension and time under tension are critical for muscle protein synthesis and increases in muscle mass and strength. Skeletal muscle is a highly-reactive tissue that increases in size in response to overload, such as strength training, and atrophies in response to inactivity.

Researchers from the University of Maryland, in a review of literature, summarized the effects of muscle tension and training load on muscle protein synthesis. Mechanical loading (weight training) turns on muscle protein synthesis by activating the mTOR-signaling pathway. Muscle tension also increases the movement of amino acids into muscle cells, which form the building blocks for making new muscle tissue. Muscle tension also activates muscle growth factors, such as IGF-1 to stimulate protein synthesis. Sensors in the muscle cell membranes detect muscle loading, which trigger chemical pathways that make new muscle protein.

Muscle tension, along with the availability of key amino acids and other nutrients and hormones, are key ingredients for promoting muscle growth.

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Anabolic Cycle Example 1

Anabolic steroids cycles are one of the most controversial and disputed themes among athletes and bodybuilders. The use of anabolic steroids has its positive and negative features and professional bodybuilders know how to use them to prevent the unnecessary side effects.

Nowadays there are thousands of anabolic cycle’s examples all over the world, established by professional athletes and experienced bodybuilders. As a result there are no standards and each of the multitudes of cycles we may find online or in specialized magazines have a positive effect on muscle building. One of the most efficient cycles we want to present is based on the intake of Sustanon, Testoviron Depot, Dianabol, Deca and several anti-estrogens:

Weeks 1 4
Sustanon 250 1,000mg per week
Testoviron depot 1,000mg per week
Anadrol 50 / Anapolon 50 100mg per day

Weeks 5 8
Sustanon 250 500mg per week
Testoviron depot 1,500mg per week
Dianabol / Dianoxyl 50mg per day
Deca durabolin 400mg per week

Weeks 9 12
Sustanon 250 500mg per week
Testoviron depot 250mg per week
Deca durabolan 400mg per week

Nolvadex 10mg per day all through

Proviron 50mg per day weeks 2 to 6.

Commence Clomid week 10 50mgs per day for 14 days

HCG 2 shots per week of 2500iu with the Clomid

This is one of the most big and efficient cycles and it is and it is very androgenic. Side effects may be high, hence the use of Nolvadex throughout, and the use of Clomid commencing 14 days afterwards, and HCG before the end of the cycle. The intake of HCG gets your own testosterone levels up before any fall in androgens.

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.

Dianabol Dianabol made by Gen-Shi Labs, Japan.	Testosterone These include Enanthate, Propionate, Cypionate and more.
Sustanon Sustanon made by Dragon Pharma, Europe.	Clenbuterol Clenbuterol made by Balkan Pharmaceuticals, Europe.

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Welcome to Bodybuilding World!

The Essence of Lunges

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Another Two Importnat Roles of Sleep

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Turkey Super Meat

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Muscle Tension Promotes Protein Synthesis

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Anabolic Cycle Example 1

Get Your Chains

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