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Recent Bodybuilding Articles

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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