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Recent Bodybuilding Articles
Showing posts with label muscle development. Show all posts
Showing posts with label muscle development. Show all posts

Bodybuilding: The Art of Strength (Part 7)


Check out this Bodybuilding motivational Video!

Meet Dexter Jackson


Dexter Jackson called "The Blade" was born November 25, 1969. He is an IFBB professional bodybuilder and the 2008 Mr. Olympia bodybuilding champion. He lives in Jacksonville, Florida.

Dexter's first National Physique Committee competition was the NPC Southern States Championship of 1992, where he took 3rd. He first competed professionally in the 1999 Arnold Classic, Night of Champions, and Mr. Olympia contests, placing 7th, 3rd, and 9th, respectively. In 2008 Dexter Jackson won the Arnold Classic, Australian Pro Grand Prix VIII, New Zealand Grand Prix, Russian Grand Prix and the Mr. Olympia. Jackson placed 3rd in the 2009 Mr. Olympia contest. Jackson has been featured in many fitness and bodybuilding articles, including being pictured on the cover of Muscular Development and Flex magazine. He was shooting his new documentary DVD titled Dexter Jackson: Unbreakable with filmmaker Alex Ardenti which was released in 2009.
Dexter Jackson

Dexter Jackson

Dexter Jackson

Dexter Jackson

Dexter Jackson

Dexter Jackson

Dexter Jackson

Dexter Jackson

Dexter Jackson

Dexter Jackson

Bodybuilding: The Art of Strength (Part 6)


Check out this motivational Video with famous Arnold Schwarzenegger Working Out !

Female Bodybuilding: Beauty and Strength (Part 3)


Check out this sexy and appealing photo gallery with women involved in bodybuilding!

Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders

Ten Suggestions For Safe Resistance Training


Training

Although resistance training is safer than most people think, all forms of training have an inherent risk of injury. Fortunately, nearly all of these injuries can be avoided by following these ten common-sense recommendations offered by Charles Staley, a famous sports and strength coach and expert:

1. Don’t lift weights alone. Accidents can be avoided when a training partner is there to help.Bench pressing is particularly dangerous— many have died after becoming trapped under a weight they couldn’t lift back up. If you must bench alone, use dumbbells or a machine press.

2. Don’t lift weights unless you know what you’re doing. Seek qualified supervision so that you can get the most out of your training efforts, and stay safe in the process.

3. Don’t lift heavier than what your program calls for. Doing maximum-effort lifts (for any number of reps) can be dangerous, are not necessary, and have little place in most athlete’s training programs, except for occasional tests of maximum strength. As a general rule of thumb, leave 2-4 reps to spare on every set.

4. Don’t use training with weights right before skill training. Fatigue resulting from the weights will hamper your efforts at acquiring/improving skill, so do your skill training on days when no skill training is taking place.

5. Don’t train your legs with weights before running or jumping rope. Tired leg muscles (from squatting and other leg exercises) mean that your hip and knee joints are not as protected, and these activities create too much shock and jarring of these joints.

6. Don’t neglect to use safety equipment. Locking collars, proper training attire, solidly built equipment, and adequate space are all-important for accident-free training.

7. Don’t leave weights scattered on the floor or leaning against the walls or equipment. The single biggest cause of gym injuries is failure to put weights back on their storage racks. Keep a neat & tidy gym to avoid injuries.

8. Take a moment to make eye contact with anyone else lifting nearby before heavy lifts that require your total concentration (such as squats, power cleans, or deadlights). Doing so will let them know to stay at a distance so that you can concentrate on lifting, rather than whether or not someone is going to “walk into you” during a heavy set. This sort of thing happens more often than you think, especially in commercial gyms.

9. Don’t neglect any part of your body. Your training program should address every major muscle group so that a solid foundation can be developed. A neglected muscle means that you will have a weakness— a recipe for injury.

10. Don’t try to unload a bar one end at a time. Taking weights off the bar on one side only causes the other side to become unbalanced and fall (or more often, catapult) from the rack—sometimes with great speed and force. Be safe and unload plates from the bar by alternating ends.

Get Your Rest Periods Right!


When it comes to building muscle the formula for success is simple. You select a weight, lift it a certain number of times, put it down, rest, then lift again. The lifting weights' part is crucial of course, but the period of time that you rest between sets can also have a dramatic impact on the effectiveness of your training session. In fact, rest is a training variable as important as sets, reps, weight and tempo in ensuring you hit your fitness target.

Rest after Workout

That's because the amount of rest between sets can influence the efficiency, safety and ultimate effectiveness of any given strength-training program, so it becomes crucial to keep in rhythm with the periodization of your workouts. Because when you lift weights, you do so to push your muscles out of their comfort zone because it's this stress that makes them stronger. But there is only so much work they can do before their energy stores become depleted, hampering their ability to perform additional reps with good form. By resting for a predetermined period you give your body time to resupply the muscle cells with fuel so they can do more lifting.

Female Bodybuilding: Beauty and Strength (Part 2)


Check out this sexy and appealing photo gallery with women involved in bodybuilding!

Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders
Female Bodybuilders

Muscle Contractions: 3 Main Types


Every movement begins with a muscle contraction, which pulls on a joint to move your skeleton. These muscle contractions can be categorized into one of three distinct types:

1. Concentric. During concentric contractions the muscle shortens while generating force. In general, concentric muscle actions are responsible for the 'lifting' part of an exercise, such as the biceps shortening as you lift a dumb-bell to shoulder height during a biceps curl.

Muscle Contractions
2. Eccentric. During eccentric contractions - usually the 'lowering' part of an exercise - the muscle lengthens and is around ten per cent stronger than it is during concentric contractions. It is these heavy eccentric loads that cause the maximum amount of damage to your muscles. It's for this reason you should always lower a weight slowly and under control: not only does this minimize the risk of injury it also makes each rep more effective.

Muscle Contractions
3. Isometric. During isometric contractions a muscle generates force without changing length. Examples include your entire abdominal region during a plank, or the muscles of the hand and wrist when you grip an object. Although research by NASA into preventing muscle mass breakdown found isometric contractions aren't as effective for building muscle mass as concentric and eccentric contractions, they should still form part of your workout, especially for abs and core work. But, isometric contractions can cause a rapid rise in blood pressure so should be avoided if you have a heart condition.

Muscle Contractions
 
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