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Recent Bodybuilding Articles

For Them Most Accredited Information, Use a Bodybuilding Encyclopedia

arnold bodybuilding
You are an enthusiast of bodybuilding and you want to know more about it, there are many important resources which are available that will give you all the information which you need to know. One of such important reference and maybe the best is the bodybuilding encyclopedia. Sometimes it is called the bible of bodybuilding as it has all the conclusive in terms of content. There are a number of encyclopedias from which you could choose from and they will give you lots of information. The ones available come in various forms which include the printed ones which are of different versions as they keep on getting updated, the e-book format encyclopedias, and online as well as downloadable ones. To get one, you can check in any of your local bookshops and bodybuilding stores. Alternatively you could get them online where upon purchasing it you will be give some rights or it could be shipped to your destination.

Bodybuilding is for different purpose, which include it being a famous hobby, for contest and exhibitions, professionally, for your own self-defense and well as physical fitness. There are number of techniques, principles, systems and diets which you need to be aware of and they will be important. All these information you will get it in any of the good bodybuilding encyclopedia. These encyclopedias are very huge with lots several chapters and they will give you more insight about the sport.

Some of the famous encyclopedias include the New Encyclopedia of Modern Body Building which was authored by Arnold Schwarzenegger and Bill Dobbins, the Encyclopedia of Bodybuilding- Ultimate A-Z book on Muscle Building written by Gerard Thome and finally David Gentle's Encyclopedia of Bodybuilding. There are many other valuable encyclopedias available that will also be important in helping you achieve your target of either gathering information on the bodybuilding or even participation in the sport.

It is normally to begin wondering why you need a bodybuilding encyclopedia, the reasons are many. First of all, the encyclopedia will give you all the answers you have about bodybuilding. This will help you clarifies and clear any doubts or misinformation you have about the sport. It is common to meet many people who confuse the various issues that relate to the steroids, the common body types, and the various exercises, workout regimes that are available, recuperation, supplements and many other important facts. If you use the encyclopedia, you will get the most accredited information about each of the things that most people are misinformed about.

Other than that, an encyclopedia of bodybuilding will be very handy when it comes to giving the basic definitions, suggestion as well as advices on various topics that relate to bodybuilding. They also have several techniques which you could use as a bodybuilder in ensuring a quick gain in muscles in a healthy and safe way. Some of the common covered things in almost any encyclopedia include the history of bodybuilding, a glossary of terms used, some tips on workouts, diet issues, articles on body building, content on the supplements used in body building and virtually everything else you may want to know.

How to Best Prepare for Your Bodybuilding Contests

Bodybuilder at Contest
Bodybuilding workouts should result to visible results a few weeks after going the gym. For you to get these results however you need to either device or adopt one among the already existence bodybuilding programs. This will be important for distributing the exercise throughout the week. Without one you may find yourself exercising one part of the body as opposed to the entire body as you should. Over exercising is not good for your muscle development. Actually, they tend to regress in terms of development. A workout routine regulates your exercise such that each part is exercised at the appropriate time.

Bodybuilding exercise escalates in severity gradually. Grasping the importance of the concept of continued overload is quite vital. It makes your muscles grow by the day. When you feel a certain weight has become comfortable, add some more on the bar. This is simply the concept of continued overweight. It will prepare you for any bodybuilding contests you might be anticipating. These can be challenging and involving, but continued exercise will make you go through it with ease. If you are able to get the schedule of the game, time and any other pertinent information, it will serve to prepare you mentally for the contest.

Apart from exercise, there are other ways through which you can boost your preparation for the contest. More often than not these will lead to your win in these contests. One sure way of increasing your chances of winning a bodybuilding competition is by use of steroids. Of course there are negative effects of these substances, but it is a good way of being above other contestants in such a competition. Most countries have outlawed the use of steroids. If you have information on steroids, where to buy them will not be a problem.

Steroids will boost your routine for exercise. Depending on the specific steroid that you have taken, you will be able to lift some weights and do several other workouts that could prove difficult devoid of steroid use. Your bodybuilding programs will be lighter for you when you are under the influence of these supplements. Before you buy them, be careful to buy a steroid which will compliment your level of exercise. Reading the directions for use will give you the components and dosage of the steroid you use. They should only be used according to the instructions and dosage information attendant to them.

When gearing up to bodybuilding contests, gather all the relevant information about the organizers and the event generally. This will give confidence as you enter that stadium. Apart from this, you will be well versed with the rules of the game and minimize your chances of elimination for breaking the guidelines. For example some organizers require the contestants to have a certain period of steroid abstinence. It could range from one year to seven years. If you sign up for the competition without observing this period of abstinence, you will be considered to have doped so as to stimulate your performance for an easy win.

Tips To Help You in Extreme Body Building

Extreme Body Building

Body building has many levels from amateur's categories to the professionals. A professional is a body builder who is involved in extreme body building of weight lifting. It is possible to push body hormones to the extreme end, however it involves a lot of practicing enduring and high heeded in trying to achieve the best you can get from your body. It is not a life time exercises for you to get there as some professionals have developed and even won accolades of the best body builders at the age of 20. It is therefore possible to reach the limit at any age all what matters is the effort one puts toward achieving the goal.

Extreme body building is a task that requires extreme efforts and behaviors and also in diet consumption to give that extreme look one wants. The attitude that drives one to these extremes is what will make you want more and more of the exercise or give up. It is not possible to be involved in what everyone else is doing and expect to outdo them and be in a level of your own, it requires you to do your own activities to be there. Therefore for those who are ready to sacrifice anything and everything for the sake of body building should follow the following ways to get there.

After all day work out it is important to have a comfortable and long sleep to allow muscles recover from the strains accrued from body building exercises. It is known when in sleep the first hours are involved in building body and therefore it is very important, however the next stage of the night involves tearing down of the made muscles and therefore it is important under any circumstances to avoid the second stage. The best remedy is to sacrifice a bit of sleeping and enjoying a meal of proteins in the mid hour of your sleep. It is possible in the begging stage but later the urge to skip that meal grows and at that stage it is important to change the diet and instead of eating what everyone enjoys to eat or drink, instead drink a cup full of water full of proteins, it does the magic.

It is important to train different muscles on your own to ensure they are fully worked on. It is also important to group workout and do each group on certain days and ensuring proper attention is given to all body parts and being aware of the fact that the more you work on a certain muscle the better it will actually respond. It is important to group them based on their muscle relation and relating body building exercises the group would be chest, back, shoulders, arms, quads, hams and calves.

In order to achieve the maximum muscle growth and development it is important to ensure you take the right and most helpful weight lifting supplements that fit your needs. Ensuring in every diet you take has some supplements of nutrients will allow continuous muscles growth while tasking yourself with a lot of drinking water.
Steroids Online for Bodybuilding
Name Substance Manufacturer Price
Anadroxyl Oxymetholone Kalpa Pharmaceuticals $56.00
Dianabol Methandienone Gen-Shi Laboratories $20.00
Oxandroxyl Oxandrolone Kalpa Pharmaceuticals $55.00
Genotropin 12 mg Human Growth Hormone Pfizer $400.00

The Best and Unbiased Evaluation of Steroids Effect

There are myriad effects of steroids. Every person who engages in steroid use has some expectations from this. Some of the most notorious users of steroids are sports men and women. One game that has many of these users is bodybuilding. Every user expects that he will get some gratification from these supplements. The reason why steroids are common to the sporting world is because they are quite useful in the stimulation of muscles. First, steroids have the effect of making the user bulk up. It is a sure way of boosting muscle growth and development. One observation you will make is that all users of these substance have pronounced muscles. This is a common steroids effect.

Anabolics Effect


Another steroids effect is the increased production of energy. This too explains why these substances are quite popular in the sporting world. Sports require massive levels of energy. An easy way of gaining this energy is by the use of muscle steroids. For example, bodybuilders require great energy levels in order for them to be able to lift weights and do workouts with ease. Sports persons therefore result to the use of these substances in order to gain energy fast. Some of the market availed steroids have the effect of burning fats while increasing muscle mass.

There is also negative steroids effect. This is just like any other drug. Actually, medical experts warn that there is no single steroid without adverse effects. A common steroids effect is the shutting of normal body hormone production. Steroids inhibit the natural release of hormones. Your body becomes so depended on these that it abdicates its own systems and starts to utilize these foreign materials. The body does this so as to maintain balance in hormonal level. Steroids are either taken by way of injection or ingestion. None of these ways is safe for you.

Another negative steroids effect that might come your way on using these substances is that you may experience liver problems. The level of liver enzymes increases when one uses steroids. The liver is specifically affected by oral steroids. The liver could be damaged irreparably by these substances. They also affect the levels of cholesterol in your body. There are two types of cholesterols. That is, the good and the bad. Sports persons who use steroids have high levels of LDL's which is the bad cholesterol. They also experience diminished levels of HDL's which is the good cholesterol. This is dangerous as it occasion cardiovascular problems.

Anabolic steroids have bad effects to the body. They introduce estrogen in men. Estrogen is the hormone behind feminine attributes. It is responsible for breast development in women and other attendant characteristics. When estrogen is introduced in a man's' body, he may end up with female like characteristics such as the growth of breasts and high pitched voice. Females alike can develop male characteristics upon using steroids with testosterone. This could see the enlargement of the clitoris, deepening of the woman's voice among other male attributes. There is chance of increased acne for people who use anabolic steroids. This is a steroids effect too. Users may become aggressive and if these are used before growth was over, stunt growth will be experienced.
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Tren-A 375 (5ml) Trenbolone Acetate Gen-Shi Laboratories $40.00
Cypionat 250 Testosterone Cypionate Dragon Pharma $360.00
Dianabol Methandrostenolone/Methandienone Gen-Shi Laboratories $20.00

Oral Anabolic Steroids, the Most Popular Of All Illegal Steroids

There are many ways in which steroids may be categorized. They may be categorized according to legality, whether they are legal or illegal, according to nature that is, whether they are natural or synthetic, according to the mode of introducing them into the body that is whether they are orally taken or injected into the blood stream. The effect of these steroids depends on the steroid. Oral anabolic steroids are notorious for stomach and liver disorders while the injectable steroids damage the blood vessels and the heart. The later may result to stroke or heart failure.

The world is grappling with the drug menace. Most states of the world have outlawed the use and sell of steroids within their territories. There are severe consequences of breaking these laws. Despite there being laws and awareness on the effects of steroids more and more people search the web looking for where to buy illegal steroids. Reportedly, these are fast working than legal steroids. Illegal steroids are very harmful to the human body. This is the reason behind their being outlawed. In spite of the many dangers attendant to the users of these substances, bodybuilders continue to yearn for them in attempt to speed up their muscle development.

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Streets are notorious for drug peddling. Specifically, down town streets are flooded with these steroids. Interestingly, the police have not been able to find the barons of these drugs. For bodybuilders who want to use steroids, where to buy has never been a big problem. Even if the streets were swept clean of these supplements, the internet is their option. From a remote area, a user of steroids can browse the web, compare the different available steroids and make an order. There are well created chains through which steroids are supplied. It could be easier however to buy them within a country than to import.

There are different types of oral anabolic steroids. These include, sustanon, deca durabolin, dianabol among others. Of all steroids these are the most preferred by bodybuilders. They are fast in terms of muscle mass development. Their effect is apparent just weeks after their use. They have a very high content of proteins which makes the process of muscle development fast. The fact that a user of these steroids can combine two or more makes them popular to bodybuilders than others. Combining the steroids makes one achieve their objective fast.

When looking for a place to buy illegal steroids, you should be aware of the danger of imprisonment if apprehended. In some countries no steroid is legal. A perfect example of these is the United States of America. This applies to both steroids for personal use and those for sale. The sentences for the two offenses differ though. For being in possession of steroids for personal use, one may be sentenced to one year in prison. For the second offense that is, engaging in the sale of steroids, you may be sentenced to a maximum seven years in prison. Be wary therefore when handling these substances, you might earn a date with the prison.
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Pregnyl HCG Human Chorionic Gonadotropin Organon Ilaclari $29.00
Anadroxyl Oxymetholone Kalpa Pharmaceuticals $400.00
Mod GRF Gen-Shi (1-29) 5mg Modified Growth Hormone Releasing Factor Gen-Shi Laboratories $60.00
Sustamed Testosterone Blend Balkan Pharmaceuticals $35.00

Weightlifting Training

If you are headed for the gym, you need to prepare yourself mentally. The exercises you will engage in are not at all easy. The most important thing, which may be considered as the bedrock of everything else is the bodybuilding program. This is the routine for exercise. You may choose to adopt some routine that may have worked for someone else or craft your own routine. It is however advisable to use a routine that has been proven to work. This will help you exercise within certain limits such that you don't over exercise. Different parts of the body should be exercised on different days to avoid over exercising.

One type of exercises that should be incorporated in your routine is weightlifting training. This is an indispensable part of the gym exercises. Weightlifting is meant to build the shoulder, biceps, triceps and chest muscles. A pronounced chest and arm muscle is the desire of many who hit the gym. It will however take consistency and patience for muscles to develop. One important concept that a weightlifter should embrace is the concept of progressive overload. One should not stagnate at one stage of weightlifting. There has to be gradual increment of the weights on the bar each time you go to the gym. Muscles require tension to grow.

Some things are a must when doing a weightlifting workout. These include pushups, lunges, dead lifts, squats, dumbbell curls, legs curls and pull downs. When picking out a routine for weightlifting all these must be factored in. Typically, when you lift weights your chest, shoulders and arm muscles will develop. Weightlifting is however not limited to these. It has a special way of developing other body parts. For example weights help in the development of abs. It is also a sure way of cutting up.

There is a lot to benefit from weightlifting training. Apart from the general development of muscles, it is a way of boosting one's self esteem. A good number of people who take up weightlifting are driven by the desire and urge to shape up. Most of these are women. Weightlifting will help in burning calories and the bad cholesterol. This is an incredible way of shaping up. The end result of this is confidence to the enthusiast when interacting with people. For models, it is a must in order to keep that shapely body figure. It also increases the flow of blood and consequently nutrients and oxygen.

In case you are starting to exercise, get yourself a good weightlifting program. The easiest way to do this is by searching on the internet. You will be amazed at the number of routines available for you to adopt. Most body building sites on the web offer these absolutely free. Others may require you to sign up for a fee so that you can benefit from their information. Evaluate whether the free sites are helpful on this before making a decision to sign up at a fee. Alternatively, visit the library near you; take advantage of fitness books and encyclopedias to get yourself a workout routine.

Collagen Issues

Most of us are not even aware that gelatin is a hydrolyzed collagen. Gelatin is obtained by the partial destruction of animal collagen by heat treatment (continuous cooking), and their biological properties are virtually indistinguishable, as the latter is destroyed in the same manner like oligopeptides in the gastrointestinal tract.

The gelatin can be used as a means to strengthen the joints and ligaments. Thus, instead of a course of collagen tablets or capsules, you can take normal gelatin at equivalent doses, and you'll get exactly the same therapeutic effect.

Gelatin is made of cartilage, bone, connective tissue of the animal and is rich in protein, it is used in the food industry as a thickener or food additive. It was sold a period even as a protein for athletes, but for building muscle tissue collagen is of little use because it has defective amino acid structure.

The positive effects of collagen:
  1. Strengthening of the cartilage
  2. Strengthening the ligaments
  3. Strengthening of bones
  4. Improved muscles nutrition (amino acids represents are used in the construction of the muscle tissue, and have relatively high content of arginine (8%) that contributes to the improvement of blood flow in the muscle).
  5. Improved properties of the skin
If you received a serious injury ligaments or joints, you can heal it with a conventional gelatin recommended to be combined with chondroitin sulfate and glucosamine sulfate. In bodybuilding and powerlifting for strengthening bones and ligaments, collagen; should be taken at a dose of 10 grams per day, divided in 2 doses.

Collagen Chain

Squat Tips for Female Athletes

A series of tips for female athletes to do the squat exercise correctly.
  1. The wider you place the legs, the more the buttocks work;
  2. Avoid rounding the back,it should be always straight,observe the deflection;
  3. Lean forward to work better the buttocks;
  4. The knees do not extend beyond the headlands, so the butt bends backward;
  5. The deeper a female athlete sat- the better;
  6. Do not stand up completely, rise a little and then squat again;
  7. Squat with the focus on the heel;
  8. Squat slowly, make a pause when you squat down;
  9. Squat down–breath in,stand up–breath  out.
Squats for Female Athletes




7 Useful Fat Loss Tips

Here is a list of useful tips for people that intend to follow a dietary regimen and are struggling with fat burning process:

Decrease carbs consumption in the evening
Our metabolic rate naturally declines as the day progresses. Reducing carbohydrate intake later in the day has therefore proven to be a highly effective approach when trying to shed stored body fat. Not only does this approach compensate for the decreased metabolic rate in the evening, it also assists in general fat loss process.

Perform cardio after weight training
A 15-minute high intensity cardio session performed after your weight training workout boosts the metabolic benefits. By performing a cardio session after your stores, your body will tap into its fat reserves far quicker and more efficiently.

Supplement with a low carb MRP
As already mentioned, your meal plan should keep unwanted fat, cholesterol foods alone can prove challenging you can look to a well formulated low meals. The best meal replacements on the market have been scientifically formulated for those striving for fat reduction and the preservation of lean body mass (muscle tissue). This is one of the more convenient tools available to support your efforts in the gym and the kitchen.

Supplement with CLA

CLA is a unique fatty acid, clinically demonstrated to improve the ratio of lean body mass to body fat. As such it can provide benefit to overweight individuals interested in fat loss. Research indicates that CLA helps change body giving you a leaner, healthier appearance.

Boost calcium intake
Along with calcium’s research-proven track record of helping to build strong, healthy bones, recent scientific findings show that adequate calcium intake is essential for optimal fat metabolism. Calcium helps activate uncoupling proteins than storing it as body fat.

Keep a food journal
Recording the food you eat can have a profound effect on your self control, as it will force you to focus on what you’re putting into your mouth every day. Not only are you less likely to consume poor quality calories, but it will also provide you with valuable information about your nutritional habits. This small investment in time could pay huge dividends in terms of attaining the lean body you desire.

Spice your food
Consuming capsaicin, which is found in chillies, cayenne, red peppers and other spicy food can significantly boost your metabolism by stimulating the release of adrenal composition by reducing body fat and increasing or preserving lean muscle hormones. Research has shown that this increases resting metabolic rate and decreases overall food intake by decreasing hunger.


A Few Simple Ways to Recover After Training

The achieving of our goals in muscle building process is directly affects by the speed of our recovery after workout. Those who will recover more slowly will gain less muscle mass in the same ammount of time. The faster the body will reach super-compensation phase - the faster you will be able to follow the next workout. Our task is to help the body to quickly deal with fatigue after the regular exercise. Here are several ways to help our muscle recover faster:

Mild exertion (mild physical load on our body). For example, we can go for a swim for 30 minutes or jog for 15 minutes. The most important thing is not to overdo it. The fact is that such load increases blood flow and metabolism, thus speeding the recovery process. This also could be a game of football (soccer), volleyball or other aerobic sports.

Baths. The essence is the same. Under the influence of temperature, the general circulation and metabolism accelerates. During bath stronger muscles have the opportunity to relax.



Massage. Another technique for muscles relaxation and recovery.

Sleep. I think the comment in this case is unnecessary, as everyone know the benefits of a good and healthy night sleep.

Proper nutrition. To restore muscles, it is very important to consume carbohydrates. Monosaccharides are useful for immediate recovery, while polysaccharides for the retired one. The more we eat carbohydrates - the quicker we recover. However, we should be careful, because excess carbohydrates are easily converted into fat.

Sports Nutrition. Gainers and amino acids. Gainers represent a protein-carbohydrate mixture designed to solve two problems at once: muscle recovery after training and muscle growth. Usually good and balanced Creatine and have in its composition as "fast" and "slow" carbohydrates, as well as 20% - 30% protein.

Using all of the above methods, we will significantly speed up the recovery process of our body after strenuous exercise and we will be able to accomplish much faster the established goals.




Increasing the Sensitivity of Androgen Receptors

During intense training, when your muscles have a large amount of testosterone, it is necessary to achieve an adequate their reaction to it. In other words, it is necessary to increase the sensitivity of androgen receptors in muscle fibers. This is accomplished by applying a non-traumatic stress to the muscles.

So, your biceps are fully "inflated",  the blood and an increase in the number of reps from 21 to 30, for example, should fully tire them. This is not a problem, since you're not going to put a new world record. However, if you feel that you cannot bend the arms, try and rest for about 10 minutes but do not with passive recreation. IN this case is better to stretch your hamstrings to keep the "pumped" muscles.


Now your goal is to lift average weights slowly for 12 times. Then try to do the curls with dumbbells sitting. Make a set with your right hand, rest a little and do a set with the left one. Watch for the precision of your motions, because this movement should be smooth. You should be able to stop it at the top point of the amplitude for two seconds.

There is a significant difference between lifting of heavy weight and conscious contraction of muscles with an average weight. In the first case the weight moves through inertia. This leads to the injury of the muscle fibers, especially when you just drop the weight down because you can’t control its movement. In the moment, you load your nervous system along with the muscles. This is exactly what you need, because it sends a strong signal the muscles to increase their sensitivity to testosterone. Obviously, you need to cut the muscles as much as you can. Do not stop exercise because you have performed 12 reps or your biceps is hurting. Think of your muscles’ androgen receptors, because additional time spent under stress, increase their sensitivity.

Ice Cream Recipe with High Protein and Low Fat and Sugar Content

Ingredients:
1) 1 frozen banana
2) 300 grams of low fat cottage cheese
3) 1/2 cup (54g.) Whey protein "Banana flavored powder"
4) You can even add the vanilla powder.

Instructions:
1) For the preparation you need a  food processor or hand blender to mix all ingredients together.
2) Put the mixture into a container for ice cream or the usual saucer and leave it in the freezer for an hour.
3) After one hour, remove the ice cream from the refrigerator and mix thoroughly. Thus, you make sure that it freezes evenly.
4) Place the container back in the freezer. Wait another hour before taking it.
  
As a result, you have a healthy, tasteful  low-calorie ice cream.



This recipe works with other protein mixtures, makes it even ice cream! If you use other types of proteins may have to add a couple of tablespoons of milk to the mixture if it is too solid.

Nutritional value for one serving
Calories – 258
Proteins - 38
Total Fat  Amount - 4.8g.
Total Carbohydrate -17g.

Anabolic Steroids and Proper Nutrition


Ignoring the role of proper nutrition, can significantly weaken the anabolic effect of steroids and strengthen their side effects. Steroids are most effective when used in combination with high-calorie foods and high protein content nutrients. The only steroid, which to some extent shows an anabolic effect in the low-calorie diet - is Primobolan. The optimal amount of consumed calories for a day when using steroids is 4000 - 7000 kcal. This amount should be 60% of complex carbohydrates, 20% of protein and 20% in form of fat. To achieve the optimal nutritive effects may require additional efforts. Many athletes eat too little in order to make steroids work better and even if they consume enough calories, it is often at the expense of too much fat in their diet. And this approach is not the best one. It is important to know that the use of anabolic steroids can increase blood cholesterol and blood pressure, which can lead to heart disease. If an athlete is seriously decided to take advantage of that provide steroids, he should understand that proper nutrition is an essential part of the steroid program. You should always try to avoid inclusion in the diet of excessive fat, to exclude the risk of heart disease, which is already fraught with the use of steroids. At the same time it is necessary to ensure that in the diet there is a right amount of protein, and that quantity of calories should be optimal in order to maximize the effectiveness of steroids.

From Anorexic to Athlete

A young mother, who was just a step away from anorexia when her weight dropped to just 38 kilograms, was able to cope with the disease and become a female bodybuilder!

23-year-old Rachel Hobbs lost weight up to 38 pounds before unexpectedly became pregnant five years ago. According to the girl, after the birth of her son, she decided to change her life and began an active workout. She believed that the muscle building and sport will help her cope with the disease and make her more attractive.


Rachel was very thin in 16 years because of the constant stress and anxiety for her twin sister Nicole, who suffered from anorexia.

After years of training she took part in the bodybuilding contest and since then she  follows a strict training regime. Rachel originally planned to perform only one competition, but after her successful performance decided not to stop there and take part in other bodybuilding competitions.

In several years  she was able to recover almost 13 pounds.  Nowadays she conducts its own counseling on nutrition and works in the Internet company that helps people choose a healthier way of life.

"I lost weight up to 38 pounds when my twin sister Nicola suffered from anorexia. I'm very worried about her and this was the cause of great stress, which in 16 years I could not handle. The weight was never a problem for me, but I was not very healthy child, "- she added.

Rachel is constantly faced with critics who say that the young mother must not take part in such contests, flaunting her body but she stated that she wants want to continue doing professional bodybuilding. An example worth following!



The Hollow Rock Exercise

To perform this useful and rare exercise you should lay face up on the ground with your arms stretched overhead and legs out straight. Raise your arms and legs about one foot off of the floor and attempt to assume the shape of a rocker on a rocking chair, then softly and slowly, teeter back and forth.

The critical part of this movement is to pull the lumbar arch from the back so that the entire back is rounded from shoulders to butt. This exercise is a perfect measure of both a weakness in and inability to innervate the lower abs.

The role of the hip flexors is fairly insignificant in the hollow rock but the role of the lower rectus (lower abs) is crucial.



For many people the hollow rock is so hard that no matter how hard they try they crash on each rocking as they come to level and the flat spot caused by insufficient lumbar flexion smacks the floor. This crashing is an ideal measure of ones lack of lower ab recruitment.

Lower ab recruitment is the toughest part of ab training and is never well developed by most athletes. Activation, full recruitment, and development of the lower abs require massive concentration and focus over months or even years. The hollow rock is a near perfect tool to both test and develop low ab capacity.
hollow rock should be practiced even if it gives you colossal difficulties. Start by trying to rock continuously for two minutes regardless of the quality of the movement. Avoid raising the hands and feet to maintain the rocking motion as best you can.

When mastered, the body is dished out flat, the hands and feet are low, and the impetus for the rocking is almost undetectable. When you can do this smoothly – no flat spot – for two minutes you’ll have absolutely great abs.

Bodybuilding and Common Cold Disease

bodybuilding cold condition

Bodybuilding during common cold is not a very good idea. It has been observed that in the period of disease, the recovery period is significantly delayed.

The most important thing you need to know in the period of the disease is that the muscle anabolic processes stop and the body triggers the secretion of cortisol, which is responsible for muscle breakdown, thereby performing even simple exercises may lead to an additional secretion of cortisol.

We can conclude that exercise during illness is prohibited and you not only will you destroy the muscles, but also cause substantial damage to your health. If you come after a long-lasting cold condition, after the full recovery you should refrain from training for two to three days, otherwise the training won’t be very useful.

Right after the cure you should keep a warm atmosphere around you, no matter where you are.
There a several tips for quick recovery after the Cold:
  • Take high doses of vitamin C, it has been proven that in the period of disease the body needs increased amounts of the vitamin.
  • Also, do not forget about taking vitamin and mineral complexes.
  • Try to drink lots of water along to get rid of toxins. To speed up the recovery you require 2-3 liters of water.
  • Garlic and onion are crucial in a period of illness, they contain volatile, which help the body to destroy the viral bacteria.
  • You need rest during illness, stay in bed, avoid physical exercise and get plenty of sleep.
 
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