Archive for March 2014
10 Ways To Grow Stronger In 31 Days
Just about everyone has the desire to look good naked, but too often we focus on form over function. Muscles should have form and perform! If you want to look like Hercules and wrestle like him, this article is for you.
Here are 10 pillars for building Herculean strength, straight from Olympus.
1 / Use Free Weights And Compound Movements
To be strong and huge, your workouts must rely on a Greek god's exercises: squat, bench press,deadlift, military press, rows, power cleans, and other variations of these movements. They recruit the largest amount of muscle mass.
Free weights require you to stabilize the load and allow weights to be moved exactly as the body is designed to move them. Since the trainee is controlling every aspect of the movement, every aspect of it is being trained.
2 / Learn Perfect Technique
This separates the men from the boys. The seasoned expert is always working on technique, whereas your average Joe isn't too concerned about improving. Increasing strength is a neuromuscular venture, a skill.
By improving and practicing technique, the nervous system becomes more efficient at telling muscles to work. Additionally, improving technique helps prevent injury.
3 / Use A Low Repetition Range
For fast increases in strength, we must force the nervous system to cause increased force production, which is best done in the 1 to 5 rep range. Higher than that, and your nervous system will start focusing on other areas.
Additionally, an athlete must avoid cumulative fatigue to reach peak strength levels.
285 x 2 (95% one rep max) = 600 lbs volume
210 x 10 (70 % one rep max) = 2100 lbs volume
210 x 10 (70 % one rep max) = 2100 lbs volume
4 / Warm Up Properly
Yes, some of the strongest men in the world will take the bar for their first set, you don't have to lift heavy every set to build strength. In order to build a godlike body, you must understand the purpose of warm up sets.
Say your best bench is 315 pounds. Most trainees would probably go with something like 135 x 10, 225 x 10, 275 x 3, and 315 x 1, right?
Wrong!
In this example, the trainee does 4425 pounds of work over 23 "warm up" repetitions. It would be of much better benefit to take your warm-ups with 45 x 10, 135 x 3, 225 x 2, 275 x 1, and 315 x 1.
You get a full 16 practice repetitions and only 1580 lbs of work. That's plenty of proper warm up to get blood moving to the affected areas and perfect your technique.
5 / Increase The Resistance Every Time You Train
If you don't attempt to add weight to the bar at every training session, then your body has nothing to adapt to.
This doesn't mean adding an extra 45-pound plate each set; in fact, smaller jumps in weight translate into consistent progress. Compromising movement technique and integrity for more weight won't produce results.
Follow the principles outlined in this article and you should be able to add some weight each time you train. Record your training sessions to keep track of progress.
6 / Train Your Weak Points
Other than the primary lifts you'll be doing, the only other focus you should have for now is on assistance movements. They work by strengthening a part of the movement or an area that carries over to your primary lifts.
For example, if your deadlift is weakest at the top, a rack pull could be used to specifically train the lockout portion of your deadlift.
7 / Limit Your Exercise Selection
More work is not necessarily better. Beyond your primary lifts and assistance exercises, the only work that should be done is speed/skill work or general physical preparedness (GPP).
As Dan John would say, "the goal is to make sure the goal remains the goal." We can flex our big guns and shapely pecs after we have built a good base.
8 / Train Like A Strongman
We can build functional, Herculean strength by finishing our training with movements that will tax the entire system.
Impress the ladies in the aerobics area by carrying sandbags, doing farmer's carries, or flipping tractor tires.
9 / Eat
You won't see huge and strong guys that don't. If you aren't getting bigger and you aren't getting stronger, then you need to eat more food.
Still not growing? Eat more food. Repeat until yoked. Get the point?
10 / Supplement Wisely
You should be taking things to augment nutritional gaps such as multivitamins, fish oil, and protein. Remember to include nutrients that are congruent with getting stronger.
Creatine is one of the most studied supplements out there, and should be included in any program for someone who wants to increase strength and muscle size.
Additionally, consider beta-alanine, which is the limiting factor for carnosine production. Add these supplements to your program, and Zeus would be proud.
Cause and effect carries no bias and is predictable. Do "X"... and "Y" will happen. These 10 principles from the heavens are time tested and produce results.
If a muscle is subjected to the correct stimulus with sufficient intensity, it will grow stronger and larger. Just make sure to give your divine body plenty of rest and food. Train simply, train less, and train intense for consistent results. Oh, and say "hi" to guys up in Olympus.
Nutritional Advice for Muscle-Building
Although you may commonly associate 'getting in shape' with losing fat and toning up, there are plenty of people out there whose main concern is not to lose weight, but to put it on. I'm talking about those of you who have been branded 'skinny' or 'lanky' their whole life, and avoid the gym by all means in the fear it will result in losing more weight.
This is a common misconception, but speaking from experience I can honestly say that it is possible to completely transform your body and gain the muscular, toned physique you've always yearned for but felt you'd never be able to achieve. If you want it however, you must to be prepared to work for it; muscle mass does not come fast, no matter your age, sex or body shape. But if you put in the effort by eating well and training hard, you can expect to achieve some fantastic results.
Nutrition
Nutrition really is the most important factor when it comes to gaining muscle mass - after all, if you don't consume more calories than you burn you will not gain, no matter how hard you train. The growth process requires a lot of calories, and managing to consume them every day can be harder than you may think. My advice is to eat three large meals, plus two or three smaller ones each day. This means preparing your food in advance so you've got healthy meals to eat when you're at work or on the go.
Nutrition really is the most important factor when it comes to gaining muscle mass - after all, if you don't consume more calories than you burn you will not gain, no matter how hard you train. The growth process requires a lot of calories, and managing to consume them every day can be harder than you may think. My advice is to eat three large meals, plus two or three smaller ones each day. This means preparing your food in advance so you've got healthy meals to eat when you're at work or on the go.
Protein
Protein is essential for growth and the building of new tissue as well as the repair of tissue that has been broken down (which happens when you work out). The general rule seems to be that you need between one to one and a half times your body weight in grams of protein if you want to consistently gain muscle. However, this will vary from person to person so you need to discover what works best for you. As you gain weight, you will have to increase your intake accordingly. Great sources of protein include red meat, fish, poultry breast, eggs, dairy and whey; the latter is the base of most of the protein shakes I drink post-workout.
Protein is essential for growth and the building of new tissue as well as the repair of tissue that has been broken down (which happens when you work out). The general rule seems to be that you need between one to one and a half times your body weight in grams of protein if you want to consistently gain muscle. However, this will vary from person to person so you need to discover what works best for you. As you gain weight, you will have to increase your intake accordingly. Great sources of protein include red meat, fish, poultry breast, eggs, dairy and whey; the latter is the base of most of the protein shakes I drink post-workout.
Protein shakes are a low-cost option which work fine as a substitute for one of your 'smaller meals' throughout the day. I blend mine with skimmed milk, and eat a banana or a handful of unsalted nuts to accompany it post-workout at the gym. Refuelling immediately after training has worked wonders for me - it's at this time your body is craving the necessary nutrients needed to make its repairs. As they're liquid, protein shakes are also digested easier and faster than whole foods, whilst providing you with an excellent source of protein and carbs. They are also balanced appropriately for a post-workout meal, as they contain no fat or other elements that may hinder the digestive process. By getting the necessary nutrients to the source faster, your body will not be obligated to take from other stores it already has.
Carbohydrates
Carbohydrates often get a bad rep, but despite what Mr Atkins says, carbs are our friends! They are an essential macronutrient your body requires in order for it to be able to tap into its glycogen stores during a workout. If you don't eat enough of them, your body won't have any energy reserves and it will start to break down muscle instead.
Carbohydrates often get a bad rep, but despite what Mr Atkins says, carbs are our friends! They are an essential macronutrient your body requires in order for it to be able to tap into its glycogen stores during a workout. If you don't eat enough of them, your body won't have any energy reserves and it will start to break down muscle instead.
Go for complex (healthy) carbs, such as oatmeal, bran and quinoa, as well as wholegrain alternatives to rice, pasta and bread. These will provide your body with lots of essential nutrients and release their energy slowly. Because complex carbohydrates are broken down slowly and have a low-glycaemic index, they are good food sources to eat post-workout and at breakfast time (the most important meal of the day!).
Fats
Fats cannot be broadly categorised, because not all sources are created equal. It is advised that about 20 - 30% of your daily calorie intake should be delivered from 'healthy fats'.
Fats cannot be broadly categorised, because not all sources are created equal. It is advised that about 20 - 30% of your daily calorie intake should be delivered from 'healthy fats'.
Monounsaturated and polyunsaturated fats are what are known as 'good fats'. These are the ones you should be incorporating into your diet; evidence suggests eating 'healthy' fats is actually good for you! Most 'healthy' fats are derived from plant sources, and include foods such as fish, soya, tofu, seeds, nuts and plant-based cooking oils.
Saturated and trans fats are the 'bad fats'; these should make up less than 10% of our diet (saturates) and no more than 1% for trans fats. It will come as no surprise that these bad fats account for all those stereotypically 'unhealthy' foods such as ice cream, sweets, chocolate, fried food, butter, high-fat cuts of meat and packaged snack foods. These fats are generally derived from animal products and should be eaten in moderation.
Supplements
I wouldn't bother splashing out on all the fancy supplement fads that come and go; these tend to be a waste of money. There are already tried and tested products available that do exactly what you need them to, minus the hefty price tag. Stick to high-quality multi-vitamin tablets or mineral supplements that provide you with 100% of your daily RDA, as well as whey-based protein powder for protein shakes, and so on. Creatine is the only other supplement I incorporate in to my diet, as it helps increase pure muscle mass and regenerate muscles when you're not working out.
I wouldn't bother splashing out on all the fancy supplement fads that come and go; these tend to be a waste of money. There are already tried and tested products available that do exactly what you need them to, minus the hefty price tag. Stick to high-quality multi-vitamin tablets or mineral supplements that provide you with 100% of your daily RDA, as well as whey-based protein powder for protein shakes, and so on. Creatine is the only other supplement I incorporate in to my diet, as it helps increase pure muscle mass and regenerate muscles when you're not working out.
So there you have it, my nutritional guide to bulking. I hope this article will get you on your way to achieving your goals, and if you only take one things away from this, just remember that change doesn't happen overnight. You've got to keep at it, work hard and stick to your routine. If you slip up one day, don't beat yourself up about it or give up, just start afresh the next. Don't waste your money on expensive fancy supplements, and definitely don't give in to the temptation to cheat your way up to the top. Do it my way, do it the right way, and eventually you'll reap the rewards. Good luck!
Free Weights Vs Machines - Which Is Better?
Introduction:
During the evolution of bodybuilding mankind has seen a technological advance in bodybuilding machines. Nowadays machines are designed and manufactured better then ever. However one may ask which is better. That answer will be found in the conclusion section of this article, but first lets get started with the pros and cons between the two!
During the evolution of bodybuilding mankind has seen a technological advance in bodybuilding machines. Nowadays machines are designed and manufactured better then ever. However one may ask which is better. That answer will be found in the conclusion section of this article, but first lets get started with the pros and cons between the two!
Machines:
The machines that are found today all over the world are designed and manufactured better then ever. One must realize that machines just like free weights are tools that are used to sculpt and build ones body to the maximum one can achieve possible. Also one must be thankful and appreciative of the machines that are found today, look at the machines from the 1960's and 1970's and you will see what I mean.
The machines that are found today all over the world are designed and manufactured better then ever. One must realize that machines just like free weights are tools that are used to sculpt and build ones body to the maximum one can achieve possible. Also one must be thankful and appreciative of the machines that are found today, look at the machines from the 1960's and 1970's and you will see what I mean.
Without further adieu, let's get started - machines help isolate one's muscle. What I mean by that is let's say one does straight bar curls for the bicep muscle, while using the free weight, one's front deltoid and forearms will assist in lifting the weight. However if one goes on a machine that is made strictly for the bicep muscle, the bicep will strictly do the work and lift the weight up. This isolation that ones gets from a machine will make the muscle work harder and stricter. However machines have cons too, cons such as not working the stabilizer muscles and not getting the most of ones natural testosterone production. Overall machines help isolate the muscle group one works out on, but limits the other muscle groups in terms of growth and strength.
Free Weights:
The muscles found in the human body where designed by evolution to overcome the pull of gravity rather then to work against machines resistance. Therefore one's biggest gains in strength and muscles size will come from lifting free weights such as dumbbells, barbells and straight bars. Lifting free weights will also increase ones natural testosterone production which is need for muscle growth and recovery. However this all comes with a cost. When using free weights different muscle groups will come into play, thus making ones workout less efficient. However, overall the pros outweigh the cons when one uses free weights!
The muscles found in the human body where designed by evolution to overcome the pull of gravity rather then to work against machines resistance. Therefore one's biggest gains in strength and muscles size will come from lifting free weights such as dumbbells, barbells and straight bars. Lifting free weights will also increase ones natural testosterone production which is need for muscle growth and recovery. However this all comes with a cost. When using free weights different muscle groups will come into play, thus making ones workout less efficient. However, overall the pros outweigh the cons when one uses free weights!
Conclusion Which Is Better?:
Neither because both are tools one needs to build their bodies up to the maximum they can achieve possible. Therefore I recommend one has both machine and free weight exercises in their weight-training routines!
Neither because both are tools one needs to build their bodies up to the maximum they can achieve possible. Therefore I recommend one has both machine and free weight exercises in their weight-training routines!
3 Steps to Full Six Pack Abs in Six Weeks
With so many workout guides popping up in supermarket shelves, sometimes, it gets difficult for a customer such as yourself to find the right workout system. It’s not easy at all to get six pack abs in six weeks, but if you are determined to spend time doing repetitive exercise movements and strictly keeping with a diet routine, you should be able to find a compatible system soon enough. If you haven’t made up your mind on what system to incorporate into your lifestyle just yet, these simple exercises will definitely help you choose the right routine while helping you prepare your body for the rough exercises at the same time.
- Start by getting rid of old habits and living healthy. Of course, the first thing you should do before engaging in rigorous exercises is to change your lifestyle and eating and exercise habits. This also means quitting your drinking and smoking habits and living a nicotine and alcohol free lifestyle. Once this is done, move on to changing your diet as well. It is important to observe a healthy, red-meat free or regulated diet. Too much consumption of red meat is not good for your health and will not aide you in your journey to building six pack abs. You might want to consider a protein-filled diet instead such as the Dukan diet, South Beach, Atkins, or perhaps a customized diet intended for body builders. Make sure you choose a diet that is compatible with your health-if you are diabetic, for example, make sure you choose a diet that will keep you away from excessive sugar consumption. The food you eat will definitely help you in your journey of building six pack abs in six weeks.
- Do cardio exercises. The most common cardio exercises are weight lifting, walking and jogging; however, it is important to engage in other cardiovascular exercises-some of which may be physically demanding while the rest are easy. Spend at least half an hour per day doing cardio exercises. By increasing your heart beat rate, your body will burn stored fat. Cardio exercises plus a good diet will help you reach your goal of having six pack abs in six weeks.
- Cut down on carbohydrates. When it comes to bodybuilding and losing weight, carbohydrates are everyone’s worst enemies. Some ingredients and food that contain carbohydrates are: potatoes, rice, flour, bananas, and grains. To effectively build a six pack, you must cut down on your consumption of any food containing carbohydrates.
By integrating these three important tips into your lifestyle, you should be able to get six pack abs in six weeks. Just when you thought brandishing full six pack abs in six weeks was impossible, think again. So many people say this can be done as long as you are determined and ready for the challenge.
Stay fit on the road
If you have to travel after few days and don’t want to destroy your diet and training regime, you can continue exercising and keeping a healthy lifestyle. Don’t worry. Lack of equipment is not an excuse for being lazy and neglecting working out.
Some hotels have gyms, so that you can easily use all the necessary for your trainings equipment. If you are going to stay not in a hotel, but in some hostel or apartment, you can find a local gym nearby.
But it’s not always going to work. If you don’t have time or access to go to the gym, just use the facilities you have. As soon as you enter a new room, check out everything what you’ve got.
The Two Rules for Getting Ripped Six-Pack Abs
Whenever you flick through a magazine or watch television, there's always a chance that you'll see someone with a perfectly ripped body. Sure, most people will say that this is a far-fetched dream. However, with the right 6 pack abs program and the proper diet, achieving a ripped body is definitely possible.
How to do that exactly?
Rule #1: Focus on abdominal exercises
When we talk about six packs, it's almost always the males that come into mind. However, 6 pack abs for women are very much possible as well. It doesn't matter if you're male or female, but the ultimate thing about getting ripped abs is the concentration on your abdominal area.
Now, keep in mind that strengthening your midsection isn't just for achieving a six pack. Nope, while getting a six pack is ultimately your goal, training this area of your body strengthens your torso, improves posture, decreases lower back pain, and reduces the risk of injury.
With all that said, here are the best ab exercises to get you that ripped midsection:
- . Reverse Crunch - Lie flat on the floor, and keep your knees at a 90-degree angle. Keep your hands by your sides. Try to contract your abdominals to raise your hips up and in toward your rib case. Once you contract, exhale then inhale to return to starting position.
- . Bicycle - Lie on your back with your hips and knees bent at 90 degrees. Your chest should also be curled over the ribs with your hands behind your head. Extend your left leg while bringing your right knee towards your chest. While doing this, rotate your left shoulder toward the right knee while keeping your arm from crossing your face. Rotate from your trunk through the center to the other side, but do this without dropping your chest. Move slowly without shifting your hips.
- . Bent-elbow plank - Lie on your belly then lift yourself up onto your toes and forearms. Keep your elbows in line with your shoulders. Do this while contracting your abdominals and keeping your back neutral. Hold this position for five seconds, rest, then repeat. The ultimate goal of this exercise is to get you to hold the pose for 90 seconds without any rest.
Rule #2: Pay attention to your diet
One of the most overlooked things when it comes to training is diet. It's not just about the exercises that you do, but it's also about what you eat. This is why your 6 pack abs program should always include a diet plan.
- . Make your diet rich in protein - Protein is essential in helping you build lean muscle and burn body fat. Ask any athlete or fitness lover, and they will tell you that eating protein is definitely part of their diet.
- . Eat carbs after your workout - Although you might think that carbohydrates are bad because they will make you fat, this is a myth that you have to ignore. The reason people gain weight from eating carbs is they eat too much of it. However, taking everything in minimal amounts can't hurt. Sweet potatoes, brown rice, and oatmeal are just some of the foods that are best eaten after a workout as there is a small chance of them turning to fat.
- . Integrate healthy fats into your diet - Healthy fats can be found in nuts, nut butters, fish oils, and olive oils. This will keep your insulin levels stable and is important in losing belly fat.
Regardless if it's a 6 pack abs for women program or one for men, proper abdominal exercises and a good diet are the keys to success. With these tips, plus a lot of hard work, you can achieve that ripped body you've always wanted.
