Archive for the ‘Body Building’ Category

Lots of people who are interested in body building and especially in developing their 6-packs don’t realize clearly how to go about it. They get lots of opinions from other people and sometimes begin practicing incorrect techniques. As a result, they delay their progress. The work enthusiastically towards their objective but the wrong techniques keep them from achieving it. The explanation is that they are not applying themselves with the right strategy. These incorrect methods could be dangerous. You need to be really careful about the work out followed when you are attempting to build a perfect 6-pack.

You need to appreciate the two most universal misconceptions about developing a 6-pack. People always receive this guidance from those who don’t understand training and body building themselves. And, by following such guidance they can be injured. Some of the people keep following their own exercise pattern which actually is not the most effective one. They expend lots of energy but in the wrong direction. Therefore, they are never able to realize their target. This frequent mistake should not be made by those who are sincere about building a 6-pack. The following two wrong concepts produce problems for many people who are looking to sculpt a six-pack.

Diet and Training Together

If you are looking to sculpt a six-pack, you should be very meticulous about your training and your eating habits. To show off your six pack abs, you must lower your abdomen flab. Since fat (triglycerides) flows through the blood steam, when it is not needed it is deposited throughout the body. This means spot abdominal exercises will fail to successfully cut belly flab.

A proper, high nutrition, reduced caloric diet combined with weight training and general cardiovascular exercises are what is essential. Your objective must be to achieve around 10% body fat. This will allow your toned abdominal muscles to be exhibited as your six pack abs.

Don’t Overly Strain Your Muscles

Never over do your exercises. Your goal is to fatigue the muscles,never to hurt them. Over doing any exercise can hurt your muscles. Be sensible about it. Even though you might think that doing your exercises more often will build your abs faster, in actuality, the opposite is true. Your muscles need time to rest in between work outs so muscle repair and building can take place.

You can get injured or you can hurt yourself if you concentrate on spot fat loss exercises or execute too many repetitions of abdominal muscle exercises. If you are serious about building your body and particularly your six-pack, you need to adhere to the right pattern. Otherwise, the results will not be satisfactory. You need to first of all, pursue a diet and exercise routine that will burn fat all over your body. Secondly you ought to do spot exercises using correct approachs at the appropriate intervals. With hard work and dedication, you can sculpt your own set of six pack abs.

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Freaky Nutrition Body Building FAQ – Expert Body Building

There is a good way to use creatine on a regular basis without losing its effectiveness – it’s called cycling. Here’s what I do with creatine: week 1: load (20 g / day) week 2-4 : maintenance (10 g / day) week 5: load (20 g / day) week 6-8: OFF Repeat Cycle. I’m basically on for 5 weeks (higher than average doses), then off completely for 3 weeks. This seems to work well for me and gives me continual progress with my creatine supplementation.

Another important factor here is what type of creatine you’re using. I never made great gains with creatine until I switched to a creatine formula as opposed to just mixing the powder up myself. In particular, AST’s Creatine HSC has really worked well for me. Other people see good results with EAS’s Phosphagen HP and MET-Rx’s Micronized Creatine. And MuscleTech’s Cell Tech is becoming increasingly popular. I’ve found that it’s best to avoid generic creatine monohydrate (the cheap stuff) as the purity is often in question and it doesn’t seem to work nearly as well as the quality formulas on the market.

If your benching pretty large amount of weight, but your pecs are still flat, there is hope. I’ve said it before and I’ll say it again: unless you’re a freak of nature or using a lot of juice, you’ll NEVER build a first-rate chest by featuring barbell flat bench presses. Powerlifting is one thing; bodybuilding is something else altogether. To fully work your pecs, you need to isolate them. While the bench press is a good way for beginners and intermediates to start building some mass, it’s not a very good exercise for developing the pectoral depth and separation that are the hallmark of a top physique. If you’re not quite ready to give up those barbell flat bench presses for inclines and dumbbells, here’s a simple change you can make in your program to pre-exhaust your pecs and spark new development.

After a thorough warm-up, start your chest training with dumbbell flyes. Yes, FLYES. But that’s a finishing exercise you say. Oh ye of little faith. It’s an isolation movement, and isolation is what we want. Be sure to take your triceps entirely out of the movement. Move your arms in a very wide arc, and squeeze your pecs hard at the top. In the top position, you should almost feel like you’re hugging a big tree (just humor me). Use the heaviest weight you can while still maintaining good form for 8-12 reps. After 2-3 sets of flyes, then go to the bench press. You’ll have to forget about poundage and focus on pump. Your pecs will be fatigued, so you won’t be able to lift the usual amount, but you’ll get a terrific pump and you’ll feel the difference. Try this for 2-3 weeks and you’ll notice some significant improvement in your chest development.

Developing and toning your shoulders is a fairly easy process, even without doing old fashioned “behind the neck” barbell presses. I tend to stay away from any movements that require you to push or pull from behind the neck (Lat Pulldowns, Barbell Presses, etc.) as I feel this puts the neck and the shoulder in very unnatural positions that invite injury. One of the best and safest exercises I’ve found for all-around shoulder development is the Seated Dumbbell Press.

When doing seated presses for shoulder development, you want to maintain the stress on your delts by not locking out your elbows in the top position. Locking your elbows out actually serves to take the weight off your delts and thus gives them a momentary break from the set. This break is clearly counter-productive to growth and development. By maintaining continuous tension on the delts, you’ll dramatically increase the effectiveness of this movement. You may have to drop your poundage down slightly, but I’ve found that with most people shoulders respond well to highly controlled, continuous tension sets.

Getting muscular is something that anyone can accomplish, but, doing it in a short amount of time is what we all truly want. While generalizations are often misleading, for adding mass to the major body parts the following ranges seem to work best for most people: Chest & Back = 5-8 Reps / Set Arms & Shoulders = 6-10 Reps / Set Quads & Hamstrings = 8-15 Reps / Set Calves = 12-20 Reps / Set Again, as always it’s important to work variation into your training program. In particular, I like to periodically throw in some high rep training.

If you want to get that lowered ridge on your pecs (the chiseled look), you can do so by following my regimen. I use a combination of Decline Presses with a wide-variety of cable exercises to fully develop the lower ridge of the pectorals and to burn the cut, striated look into the muscle. While not generally a big fan of Bench Pressing for chest development, I’ve had some success with Barbell Presses on the decline bench. Make sure the decline angle is not too severe in order to prevent the bulk of the stress from shifting over to your arms and, in particular, your delts. I like to use about a 35% angle on the bench here. For best results use a shoulder-width grip and keep your arms in close to your sides.

Form is key. I’ll occasionally mix things up by doing Decline Dumbbell Presses in order to really stretch the pecs. I like to use various Cable Crossover and Cable Fly movements as finishing exercises for chest. The continuous tension that cables provide is instrumental in developing a full rounded chest. Be sure not to work against this continuous tension by jerking through the exercise or by swinging body momentum into the movements. Strict, smooth form will really pay off here.

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how to get ripped

As a bodybuilder, when you start looking into adding supplements to your regime, you will most definitely come across the term ‘testosterone booster.’ Many people mistakenly think that this is steroids – but it isn’t. It is true that the FDA has banned a couple of products that were touted as testosterone boosters, but this was because they contained anabolic steroids.

Testosterone is produced naturally in the body. In fact, it is considered to be one of the most active anabolic hormones in the human body. Testosterone levels can be low, high, or normal – normal is what you should be shooting for. A common mistake is that if the testosterone level is high, it results in bigger muscles, in a shorter period of time. Nothing could be further from the truth.

In fact, if the body detects a high level of testosterone, it will automatically start producing less of its own. The next thing that the body does, when it detects too much testosterone is that it goes to work converting that extra testosterone to DHT, which leads to prostate problems and can also cause you to go bald. It may also convert the excess testosterone to estrogen. Once the body has used up all of the excess testosterone, it refuses to produce more testosterone until the extra estrogen is used up at this point.

It’s a vicious, ugly circle that is best avoided. Experts agree that you should avoid bodybuilding supplements that have ingredients that include the words ‘andro’ or have words that end with ‘dione’ or ‘diol.’ However, at the same time, you do want your testosterone level to be normal.

The fact is that if you are a bodybuilder, and over the age of thirty, you probably do need testosterone boosters, because the chances are good that your testosterone levels are low. However, the only sure way to determine exactly whether your testosterone level is low, high, or normal, is by visiting your doctor and having a simple blood test done.

If your doctor establishes that your testosterone level is too low, he may issue you a prescription, but the best thing to do is use natural testosterone boosters, in the form of herbs, which can be purchased from your local health food store. The two best herbs for natural testosterone boosters are tribulus terrestris and longifolia. However, you should note that even natural testosterone boosters can raise your testosterone level to much, and this will defeat your purpose.

Of course, there are many other supplements that can be used to help you build muscle. Bodybuilding is about more than lifting weights and working out. There is a great deal to learn about bodybuilding supplements if you really want to build muscle properly. Make sure that you take the time to properly educate yourself concerning those supplements. Make sure that you learn about eating properly as well.

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So you’re an ectomorph (or a hard gainer) and you want to go to the gym.  You’ve been on several sites and they tell you that reps in the 8-12 range are ideal for building muscle.  So you start working out like that and you see little or no returns.  That’s because this method doesn’t work for hard gainers, especially early on.  I’ll detail why.

Reps in the 8-12 range are mainly used for hypertrophy and some strength gain, although once you get past 10 then it’s almost purely hypertrophy.  If you’re a hard gainer it also means you’re probably weak.  If this is the case, then you’ll want to build up a strong base before you start worrying about trying to create muscle hypertrophy.

Building a strong base doesn’t have to take a long time and it usually doesn’t.  I recommend working in the 4-6 rep range and going to failure.  Be careful not to overexert yourself, however, because your frail frame might be more prone to injury.  When I was skinnier, I’d constantly injure my shoulder because the muscles weren’t strong enough to hold it in place.  I recommend 4 sets when working in this rep range.

I want to make it very clear that while you need to be working in this rep range, you still need to maintain good form.  If you’re kicking your legs up while bench pressing or you’re bringing the bar down to your stomach, then you’re doing something wrong and you need to decrease the weight.  This will net you fewer gains and you’ll probably end up injuring yourself in the process.  Don’t do it – hard gainers are more prone to injuries!

If you don’t build a strong base originally, you’re going to plateau much sooner and you might not see any gains at all.  The thing about working in the lower reps is that they cause your body to rewire, basically, which means that your muscles will learn to work better in unison when under stress.  This allows you to lift more weight effectively.  If you do not do this your muscle action will be less effective and you’ll get nowhere.  Once your brain is wired correctly, then you can work toward hypertrophy.

In the begining, I recommend a good 6 weeks of strength training and then another 12 weeks of hypertrophy training.  After that cycle, you should revert back and do more strength training.  This’ll help prevent you from plateauing.

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Technorati Tags: building muscle, ectomorph, hard gainer, hard gainers, strength gain

Whenever one looks at the range of information that comes tagged as “important” when it comes to body building, it can be pretty overwhelming and make you think that there has to be some that can be skipped.

No small number of us will hear enough about one aspect of the body building process to say, inwardly, that that is all that is important. But body building will only be effective if one takes into account a whole range of issues, none of which diminish in importance due to the others. This is as true in terms of diet as it is for the exercise that you do.

Just as there are many muscles to be worked in a good training regime, and working these muscles requires a variable pattern of exercises, you will need to have a varied diet as well. It may seem like a lot of details to remember, but if something is worth doing then it is worth doing right. And doing it right is something that can’t be done half-heartedly. Getting all the right information in place may take some time, but what time you lose at the start you will gain by not having to fix stuff that goes wrong again and again.

There is nothing more dispiriting than checking your statistics after an early spate of body building and finding that it has been less effective than you had hoped it would be. Getting it all right to start off with, as fiddly as it may seem, will mean the only work you need to do going forward will be about honing and doing the actual exercises.

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Technorati Tags: body building variety, good body building training, variety in body building

The use of supplements is a controversial issue with some body builders.

There is no doubt that giving your body a bit of help at the right time can be very beneficial. However, there is no reason to imagine that supplements can replace an essential part of your diet. At best, they will be ineffective and at worst, they will be negative in a very real sense. Many of us will have met someone who has replaced part of their diet with a supplement and have seen the effects, which would put anyone off the idea of supplements for good.

If you skip part of your diet and put a supplement in its place, you will lose out on all of the nutrients that that meal would give you. It is not uncommon to hear of someone suffering visible physical ill effects from the incorrect use of supplements, because they thought that a supplement could replace something they needed. For once and for all – they cannot. The protein, carbohydrates, fiber and other essential elements of a balanced diet can be enhanced in effect by supplements. They cannot be replaced, and you will feel very sick very quickly if you try.

This is not to say that you should not ever take a supplement. At certain points in the process of body building they can be beneficial, but it is important to make sure you use them correctly. You cannot build a house using only quick-drying cement. Get the foundations and the framework in place before you even consider using something more specialised. Otherwise the house will fall down.

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Technorati Tags: body building supplements, elements of a balanced diet, when to use body building supplements

There is no small amount of controversy over the part that dietary supplements play in body building as a whole.

Buy any body building magazine – scratch that, any magazine devoted to sports of a principally male nature, and the number of advertisements for body building supplements will take up no small percentage of the back forty pages. These advertisements are often quite forthright in their insistence that this is the product you need, and that without taking their supplement you will fail in your body building regime, and people will question your moral fiber.

Without any doubt, the majority of dietary supplements on the market are effective up to a point, and some are extremely beneficial while used properly. Some are entirely useless and actually detrimental to a body building regime, but the companies who make those tend not to have such a big advertising budget. It then becomes a matter of which supplement you should take, and whether it is going to impact your training in the positive way that you are looking for.

The most important thing to remember about supplements is that they have that name for a reason. We have surely all met someone who takes supplements as a substitute for the nutrients they should be getting from food. Supplement does not equal substitute, unfortunately – a supplement is something that works in addition to the necessities, and improves their effectiveness. Eating the right things. Exercising efficiently and relaxing when necessary – those are the required elements. After that, supplements are of course helpful. Supplements in addition to nothing equals not very much.

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Body Building is intensely physically demanding.

Anyone who takes on a body building regime will know ideally before they start, but will be absolutely certain once they have started, that much of the work involved will come outside of the gym, with the requirement to keep your body in a condition where you can train in a sustainable, effective manner. There is no point going for it with all guns blazing in the gym if, once you are back on the outside, you go straight for a burger and a beer. This will merely undo the good work you have been doing.

Often, people feel that they can defy nature by lifting weights and bench pressing during the day, going for fast food at night, and taking supplements to make up for a less than perfect diet. These people are invariably in for a big surprise when their efforts in the weights room end up with them hitting the mother of all walls. It’s quite simple to explain why this happens, though. Dietary supplements are all well and good, but they do not undo the bad work done by unhealthy food.

Eating lean meat, eggs and cottage cheese for protein, potatoes, pasta and rice for carbohydrates, and fresh vegetables for the many nutrients they contain, is by far and away the best way of keeping a sustainable regime going. It will also mean that when you really want to go for a beer and a burger, you can do it without it having a serious negative impact.

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Anyone who has gone an entire day without sleeping can tell you what a negative effect it has on their capability to do anything well.

Anyone who has gone the same length of time without eating can tell you a similar story – there are certain things that your body needs, and without them it does not work in the way it should. Nor does your brain. What you are working with – your body – is a complicated organism that will malfunction if it is not treated the right way. This is why working in collaboration with nature to ensure the best results is so important.

Putting the right food into your body is an absolute minimum requirement for a good body building regime. The work that your body needs to do to make the exercise effective is quite demanding. You will not gain muscle without eating protein-rich foods. You will not have the energy for high-impact work without eating carbohydrates. And without fiber, your body will not operate at the right level of fluency to make all of this work possible and effective. Taking all of this into account, you must be aware that cheating nature is not an option.

Getting the right foods in the right quantities, and getting the rest and relaxation to ensure that all of the work is effective, are all indispensable parts of a worthwhile exercise regime. Don’t skimp on these and assume that you can fill in the gaps, because you simply cannot, and it will catch up on you if you try.

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Technorati Tags: Body Building, how to do body building, how to do body building naturally, protein rich foods