How many times have I heard : " If I had not lost weight , it's because of my metabolism ." But what is really the basal metabolism ? Is this a body , an energy drink fashion or even better , a new regime ?
(increase metabolism)
In fact, it is nothing like that. Metabolic rate (BMR ) is the amount of energy needed by the body to survive, at rest. For a woman of 35 years , it is about 1400 calories and a man of the same age , about 1700 calories.
lundi 16 septembre 2013
mardi 10 septembre 2013
45 tips to more strength and muscle
EARN THE STRENGTH AND MUSCLE
No. 1 Incorporate various series to grow your muscles loads. Use a really heavy load with which you will 1 to 2 reps maximum : this is one series max . Replace the load , rest 10 seconds and do another series with a load that will allow you to perform 10 reps . The advantage of this technique is that the "net" tonnage for 11-12 reps (total) is significantly higher than that which you would do with a simple series , where more progress .
No. 2 Impress your nervous system. Gather in supersets muscle groups to manipulate the nerve connections to lift heavier loads. This technique reduces the inhibition that normally regulates the amount of force that muscles can produce. Try a module where you will alternate sets of priority : make a series of bench press followed immediately by rowing , then pause for 60-90 seconds. After 90 seconds passed , first perform the rowing , then continue with the bench . Be sure to make an even number of series ( two, four, six ) to maintain muscle balance . This method is also valid for biceps / triceps and quadriceps / hamstrings .
No. 3 Add isometric work without extending the duration of your session. Isometric contractions are probably the most neglected of all : insert them into your program between sets to increase intensity. Example : As soon as you complete a series of bench , grab a light dumbbell , place your palms against the outer discs and press firmly . Tense for 5-10 seconds, release and repeat. You can also try a medicine ball .
No. 4 plyometrics to increase your max . Want to improve your bar at your max bench press or squat ? By performing a plyometric exercise for 30 seconds before your normal series , you can immediately boost your max 4.5 kg and 9 kg . Before attempting a max squat , stand on a bench and jump : as soon as your feet touch the ground , jump in the air with a bang and the highest possible. Repeat this twice . Before the bench , make pumps dropped ( take off the hands of a few soil centimeters at the end of the positive phase) with only your body weight .
No. 5 Use the Swiss ball for real progress. Most serious practitioners neglect bodybuilding exercises on exercise ball because , firstly , it should take only light loads due to the instability of the movement and , on the other hand, n ' not feel that the targeted muscles are exercised thoroughly. Here's how to take advantage of training with this accessory and at the same time , strengthen the stabilizing muscles and muscles of the sheathing (in fact, once developed , they increase the overall strength of the body to exercise performed ) . If we take the " lying " with dumbbells as an example , take a heavy series ( 6-8 reps) on a flat bench . Follow up immediately with a series developed with dumbbells lying on gym ball using a load allowing you to make 8-10 reps. The chest has already been exhausted , the light load used during the exercise ball will be sufficient to work the pecs (which have been préfatigués ) and stabilizer muscles .
# 6 + # 7 [ SHAWN RAY ] IFBB PRO BODYBUILDER
>> Train with aggressiveness . For example , I see my training partner as an enemy, as someone I have to fight and destroy the room. My job is to be the best , if the guy " hangs , " is that I do not do my job. By adopting this attitude , I always keep the upper hand.
>> Do not neglect your weaknesses. When you feel strong , attack the muscle groups that you tend to neglect . After a day of rest , work weaknesses when you have all the energy needed to make them volume .
No. 8 Exercise regularly as a powerlifter . Every few months , spend two weeks in a work of high intensity and low volume to overcome stagnation. Do 4-6 reps per set with heavy loads and take 3 minutes of rest between each set. Focus on the basic exercises ( squat, developed various , rowings ) rather than isolation exercises .
No. 9 Practice your poses after each session. The goal is not to brag , but to improve the density and quality of muscles over time . In addition, you will strengthen the relationship brain muscles : therefore it will be easier to target your muscles with the precision of a laser when you work with. Immediately after completing your workout, stand in front of the mirror and make a maximal contraction of each muscle for 15 to 30 seconds. Repeat this exercise 3-4 times .
# 10 Try to include extreme series. For three weeks, twice a year , increase your series 50%. After three weeks rest for four days, then resume your normal workout. The impact of these additional series will stimulate hypertrophy and rest days allow for complete recovery . For example, if you usually do 12 sets for chest and 16 for the back, go to 18 and 24 rounds , respectively.
No. 11 Rest between reps . You can not make multiple sets of chin- bar ? Instead of providing three sets of 10 reps, aiming for a total of 30 reps. Do as many sets as necessary and, if necessary , rest briefly between each rep to achieve your goal of the session (30 reps) . This is not a job " cheating , " it is simply a variant of the principle of partial recovery (and it worked for Arnold! ) .
# 12 + # 13 [ RONNIE COLEMAN ] SIX TIMES Mr. Olympia
>> I managed to increase the volume of my thighs by doing drop sets . Once completed my heavy sets , I end with a decreasing series . I do the maximum reps, then I remove a disk on each side and so on until there are no more than empty bar , mild nausea and violent trembling of quadriceps !
>> Your workout by doing , alternating two completely different sessions for the same muscle group Vary . So when I work back, I alternate between a session that favors deadlift heavier than rowing and sitting seeking stronger dorsal by all kinds of exercises vertical and horizontal circulation . In this way , I work the back muscles from different angles .
No. 14 Target small muscles inside the large muscle groups. Do not spend the time it takes to train some muscles, it does not fully exploit the potential of development of your body . For example, the muscles of the inner and outer sides of the thighs ( adductors and abductors ) are not very visible, but if you do not work specifically with your thighs do not fully realize their potential. If you want big arms , you must also perform the brachialis deep muscle located under the biceps . Program so specific exercises - as four sets of curls overhand at the desk - to target this muscle.
No. 15 Think " Olympic . " Try to spend one session per week in the Olympic movement - the clean and jerk and / or ripped - made with the bar or dumbbells. Spend the first few weeks learning a technique. Once mastered it , use a load allowing you to perform 6-8 reps, but do three sets of three reps performed by an explosive fashion . Train yourself in this way for 6 to 8 weeks to target fast twitch muscle fibers, those with the greatest potential for growth in strength and volume.
. No. 16 Try " scapjacks ' At your next session for the arms , try this: right arm , made an extension to the pulley for triceps and left arm , make a curl with dumbbell simultaneously. You have more strength than usual for these two years. Although the exact mechanism is not known , this effect may be due to a neurological phenomenon. Switch arms and repeat. You can also apply this technique to the back and chest with pulleys vis- à-vis, with the device appropriately. Standing with his back to the camera, holding a handful of the left hand ( pulley set at the height of the shoulder) and the right hand, hold the other handle in front of you (set to hip height ) . Do simultaneously developed for the left arm and chest draw low pulley right arm. Switch arms and repeat.
# 17 + # 18 [ JAY CUTLER ] THREE TIMES CHAMPION OF ARNOLD CLASSIC
>> Do not let your anterior deltoids overshadow your shoulders and trapezius . Try doing some exercises with the load behind him : it is a technique that I use with the pulley side elevations and shrugs with the bar.
With >> dips , emphasize the ridges of the inner part of the chest and triceps part shaped horseshoe. I do dips on parallel bars , without ballast , down very low to achieve full muscle stretching , then locking the end of the climb to really accentuate the contraction of the triceps.
No. 19 is not specific training for athletes . Everyone can take advantage of the agility drills and plyometric work. In everyday life , our actions are carried out in all areas: this diversity must be reflected in the training. Becoming faster and stronger, and have better balance, you will improve your well-being at all levels .
Complete No. 20 on a machine. Free weights may be the backbone of your workout, but the machines also feature prominently , especially at the end of your module or at the end of a combined series . Because of the fixed trajectory imposed by the machine and its inherent stability, it is much easier to do reps to failure . One can even enjoy the pre-fatigue technique followed by an isolation movement (such as the side elevation with dumbbells for external deltoid ) of a grassroots movement to the machine ( as developed shoulders) and to the maximum reps . At the end of this series, your deltoids are in agony !
No. 21 Be a fan of speed. Remember to make your reps as quickly as possible, but safely. In fact, if you use a heavy enough load, " as quickly as possible " will not be so fast that , relatively speaking. Many practitioners think they should try to control the positive phase of the load ( increase ) in the same way that the negative phase ( lowering) , which is not the case . ( Besides, if you can really lift the load at full speed, is that it is probably too light . )
No. 22 Make sessions only for the arms. If you work past the chest , back or shoulders , you will probably not be training very intensely . Practice them so apart for some time and see if there is a difference.
No. 23 + No. 24 [ MIKE MATARAZZO ] IFBB PRO BODYBUILDER
As >> it can be especially difficult to train and eat properly when you are moving , prepare everything before you leave . I cook 1.5 kg of bib that I carry with me to always have enough protein and not be forced to look for a place that serves the menus " health. " I let the meat marinate for a few hours in a smoky , a little beer and Italian seasoning low fat , then I 'm cooking in a smokehouse at low temperature for 4 to 5 hours flavoring . It looks like dried meat, but softer .
Here >> deadly abs program I do before a competition. I start by making the most of crunches with a disc on the chest, then I remove the disk and continue until failure . I continue with negative work until I am almost unable to breathe . Then, standing, facing the mirror , I practice my poses until I am exhausted .
No. 25 Protect your lower back by doing the work of " cladding . " Before each workout , do ( to failure ) followed by a few sets of abs two sets of extensions to the bench lumbar . Stimulation of these muscles will activate the deep muscles sanglent spine : this will allow to produce required for stabilization will ensure that in future years intra -abdominal pressure more quickly.
No. 26 Take a day of rest before your heavy workout for the legs. Avoid spending too much energy in the practitioner - very physical activity , eat healthy and sleep well . Your weight training sessions will be even more formidable .
No. 27 Once you become more muscular and stronger than your training partner , find another one . If you have progressed more than your training partner , team up with someone who will be a greater challenge. It is likely that the new partner is a more advanced level: it will require you to give you more depth , it will motivate you more and teach you a few things .
LOSE FAT
No. 28 Lose weight with the squat. When you seek to dry , put the turbo to your metabolism by doing squats interval at the end of one or two weekly sessions : make five sets of 25-50 reps with a very light load resting for 60 seconds between series, then follow up with cardio.
No. 29 Activate your anti- fat hormones with cardio. Cause the body to burn fat without burning muscle : this is the secret of a successful cardio work . While a large amount of aerobic work may be beneficial , know that prolonged sessions can lower your testosterone levels . Try a dose of 200 mg of caffeine 30 minutes before a session of cardio . Fasted state , caffeine triggers the secretion of catecholamines with a lipolytic effect . After 30 minutes , stop your endurance activity , swallow 10 grams of BCAAs ( branched chain amino acids ) and extend your drive for 30 to 40 minutes at a steady pace . Not only BCAA prevents a decrease in testosterone levels , but they preserve lean body mass and can promote fat mobilization .
No. 30 for " dry " support your hormones. Extreme definition sometimes requires extreme methods . Try 6 grams of arginine and 400 mg of Mucuna fasting , then you will practice . The advantage arginine and Mucuna pruriens boost GH concentration and accentuate the natural GH release happens when you train on an empty stomach . The sharp rise in hormone levels leads to burning fat for energy and prevents muscle wasting. Another plus arginine promotes an increase of nitric oxide which will strengthen Immediately after training , take a drink of whey protein + carbohydrates to ensure the recovery and tissue repair "congestion . " .
No. 31 Finish your session pecs a foolish hype ! Select a ridiculously heavy burden on the pec deck , but only doing partial reps on the upper quarter of the range of motion. Align 12-15 partial reps to cause intense burning . Make sure you have a partner to the starting position .
No. 32 Lose water for a great look. To remove excess water , increase your intake of salt for six days and almost double your fluid intake. Result in aldosterone ( primary hormone of water retention) will drop, while causing excess excretion of body fluids. In the seventh, eighth and ninth days , completely remove the salt : you will lose all the excess water in the body and , therefore , the muscle definition will be strengthened .
No. 33 Make your cardio cycles to accelerate your progrès.Vous have heard of the cyclical breakdown of carbohydrates - alternating restrictions and increases sugar to fool the body and make him lose fat . The same principle applies to energy expenditure when trying to burn calories. So organize your cardio cycles : two 30-minute sessions running at high speed, two interval training for 45 minutes and a 60-minute session at a moderate pace sessions . Then rest for two consecutive days before starting . In this way, your " grease boiler " always turn to bottom and you will be assured to burn up calories without cap in the elimination of fat.
EXECUTION OF YEARS
No. 34 Do Crunches negative . Instead of developing muscular endurance, targeting maximum overload. Since the position of the crunch, ask your partner to stand on your feet and push your chest towards the floor by pressing your shoulders ( towards the floor ) while you resist this pressure . If your partner is not strong enough ( e) , use a cast iron disc . In both cases , keep your arms crossed on his chest .
No. 35 Practise developed Arnold . Okay, this was nothing new , but when it comes to great inventors , this exercise comes to mind because it is still what is best to target the anterior deltoid is the both abductor and internal rotator of the shoulder. Both movements are made initially by the anterior deltoid . It is time to put this " exo " to date .
No. 36 For a super reverse lunge , use pulleys vis- à-vis. Hold down both cables to each other and place a foam sleeve for squat bar where they meet. Place the cuff on the upper back (not the neck ) and then perform inverse slots : you work your muscles and balance simultaneously.
No. 37 wide squatting . Squat , strongly push the knees out throughout the movement and also push on the outside of your shoes. This technique keeps the tension in the hips and work with a heavier load .
No. 38 Try to curl the upper pulley. Place with a short bar rotatable sleeve at the end of a cable pulley device high . Sit on the seat as to the vertical circulation . Grasp the bar with an overhand grip and stretch the arms above the head. Without moving your shoulders , bend your forearm (fixed elbow ) to bring the bar behind the head.
No. 39 Use the technique of downloading to multiply your progress. Try this version of the graduated series applied here to curl. Select a burden for you to about 15 push forearm on arm. Next, prepare a set of elastic straps allowing you to also fifteen reps. For the first set , make curls taking both the bar and the elastic straps : Make it up - usually between 7 and 8. Release the straps and make the most reps with just the bar. Then lighten the load by about a third and make as many reps as possible. Sit 2-3 minutes. Do 2 to 3 sets in all.
No. 40 Your elbows deviate when extending lying In this case , try the following to help you isolate your triceps : fasten your seatbelt weights just above your elbows . Ask a partner to pass you load your triceps and grill !
No. 41 This is a good way to reduce the intervention of the biceps at the back exercises . Start by getting out the back and chest up before bending the elbows to lift the load .
No. 42 Exercise your chest with this great variant developed inclined dumbbell . Instead of developing the dumbbells in describing a wide arc over the breast, made the same move , but with the hands closer to the chest. Then, when the dumbbells touch , mount them another 15 to 25 cm , then lower them on the same path. In this way , you will work not only chest , but also the triceps.
No. 43 This is a very difficult exercise for the abs . Ankle bracelets for attaching to the cable end of a lower pulley and a rope to the cable end opposite the lower block . Place a mat under your buttocks so that part of the body is raised about 5 cm. Attach the straps to your ankles and hold the rope. Bend your knees then , like a reverse crunch , bring your knees toward your chest while taking off the blades of the carpet. Try to get in contact with the knee bends, but by lifting the buttocks of the carpet.
No. 44 It roulel . When you exercise on an inclined plane , place a rolled towel under the neck to increase your strength . The mechanism involved has not been elucidated, but is thought to be due to the alignment of the spine , which could lead to a better neurological performance.
No. 45 In the background dips . For these dips, do not count the reps, but the duration of the exercise . Perform the negative phase four times , counting aloud. To target the chest , lean forward and let your elbows move away , if you want to focus more on triceps , move the body in the vertical plane and keep your elbows against you .
No. 1 Incorporate various series to grow your muscles loads. Use a really heavy load with which you will 1 to 2 reps maximum : this is one series max . Replace the load , rest 10 seconds and do another series with a load that will allow you to perform 10 reps . The advantage of this technique is that the "net" tonnage for 11-12 reps (total) is significantly higher than that which you would do with a simple series , where more progress .
No. 2 Impress your nervous system. Gather in supersets muscle groups to manipulate the nerve connections to lift heavier loads. This technique reduces the inhibition that normally regulates the amount of force that muscles can produce. Try a module where you will alternate sets of priority : make a series of bench press followed immediately by rowing , then pause for 60-90 seconds. After 90 seconds passed , first perform the rowing , then continue with the bench . Be sure to make an even number of series ( two, four, six ) to maintain muscle balance . This method is also valid for biceps / triceps and quadriceps / hamstrings .
No. 3 Add isometric work without extending the duration of your session. Isometric contractions are probably the most neglected of all : insert them into your program between sets to increase intensity. Example : As soon as you complete a series of bench , grab a light dumbbell , place your palms against the outer discs and press firmly . Tense for 5-10 seconds, release and repeat. You can also try a medicine ball .
No. 4 plyometrics to increase your max . Want to improve your bar at your max bench press or squat ? By performing a plyometric exercise for 30 seconds before your normal series , you can immediately boost your max 4.5 kg and 9 kg . Before attempting a max squat , stand on a bench and jump : as soon as your feet touch the ground , jump in the air with a bang and the highest possible. Repeat this twice . Before the bench , make pumps dropped ( take off the hands of a few soil centimeters at the end of the positive phase) with only your body weight .
No. 5 Use the Swiss ball for real progress. Most serious practitioners neglect bodybuilding exercises on exercise ball because , firstly , it should take only light loads due to the instability of the movement and , on the other hand, n ' not feel that the targeted muscles are exercised thoroughly. Here's how to take advantage of training with this accessory and at the same time , strengthen the stabilizing muscles and muscles of the sheathing (in fact, once developed , they increase the overall strength of the body to exercise performed ) . If we take the " lying " with dumbbells as an example , take a heavy series ( 6-8 reps) on a flat bench . Follow up immediately with a series developed with dumbbells lying on gym ball using a load allowing you to make 8-10 reps. The chest has already been exhausted , the light load used during the exercise ball will be sufficient to work the pecs (which have been préfatigués ) and stabilizer muscles .
# 6 + # 7 [ SHAWN RAY ] IFBB PRO BODYBUILDER
>> Train with aggressiveness . For example , I see my training partner as an enemy, as someone I have to fight and destroy the room. My job is to be the best , if the guy " hangs , " is that I do not do my job. By adopting this attitude , I always keep the upper hand.
>> Do not neglect your weaknesses. When you feel strong , attack the muscle groups that you tend to neglect . After a day of rest , work weaknesses when you have all the energy needed to make them volume .
No. 8 Exercise regularly as a powerlifter . Every few months , spend two weeks in a work of high intensity and low volume to overcome stagnation. Do 4-6 reps per set with heavy loads and take 3 minutes of rest between each set. Focus on the basic exercises ( squat, developed various , rowings ) rather than isolation exercises .
No. 9 Practice your poses after each session. The goal is not to brag , but to improve the density and quality of muscles over time . In addition, you will strengthen the relationship brain muscles : therefore it will be easier to target your muscles with the precision of a laser when you work with. Immediately after completing your workout, stand in front of the mirror and make a maximal contraction of each muscle for 15 to 30 seconds. Repeat this exercise 3-4 times .
# 10 Try to include extreme series. For three weeks, twice a year , increase your series 50%. After three weeks rest for four days, then resume your normal workout. The impact of these additional series will stimulate hypertrophy and rest days allow for complete recovery . For example, if you usually do 12 sets for chest and 16 for the back, go to 18 and 24 rounds , respectively.
No. 11 Rest between reps . You can not make multiple sets of chin- bar ? Instead of providing three sets of 10 reps, aiming for a total of 30 reps. Do as many sets as necessary and, if necessary , rest briefly between each rep to achieve your goal of the session (30 reps) . This is not a job " cheating , " it is simply a variant of the principle of partial recovery (and it worked for Arnold! ) .
# 12 + # 13 [ RONNIE COLEMAN ] SIX TIMES Mr. Olympia
>> I managed to increase the volume of my thighs by doing drop sets . Once completed my heavy sets , I end with a decreasing series . I do the maximum reps, then I remove a disk on each side and so on until there are no more than empty bar , mild nausea and violent trembling of quadriceps !
>> Your workout by doing , alternating two completely different sessions for the same muscle group Vary . So when I work back, I alternate between a session that favors deadlift heavier than rowing and sitting seeking stronger dorsal by all kinds of exercises vertical and horizontal circulation . In this way , I work the back muscles from different angles .
No. 14 Target small muscles inside the large muscle groups. Do not spend the time it takes to train some muscles, it does not fully exploit the potential of development of your body . For example, the muscles of the inner and outer sides of the thighs ( adductors and abductors ) are not very visible, but if you do not work specifically with your thighs do not fully realize their potential. If you want big arms , you must also perform the brachialis deep muscle located under the biceps . Program so specific exercises - as four sets of curls overhand at the desk - to target this muscle.
No. 15 Think " Olympic . " Try to spend one session per week in the Olympic movement - the clean and jerk and / or ripped - made with the bar or dumbbells. Spend the first few weeks learning a technique. Once mastered it , use a load allowing you to perform 6-8 reps, but do three sets of three reps performed by an explosive fashion . Train yourself in this way for 6 to 8 weeks to target fast twitch muscle fibers, those with the greatest potential for growth in strength and volume.
. No. 16 Try " scapjacks ' At your next session for the arms , try this: right arm , made an extension to the pulley for triceps and left arm , make a curl with dumbbell simultaneously. You have more strength than usual for these two years. Although the exact mechanism is not known , this effect may be due to a neurological phenomenon. Switch arms and repeat. You can also apply this technique to the back and chest with pulleys vis- à-vis, with the device appropriately. Standing with his back to the camera, holding a handful of the left hand ( pulley set at the height of the shoulder) and the right hand, hold the other handle in front of you (set to hip height ) . Do simultaneously developed for the left arm and chest draw low pulley right arm. Switch arms and repeat.
# 17 + # 18 [ JAY CUTLER ] THREE TIMES CHAMPION OF ARNOLD CLASSIC
>> Do not let your anterior deltoids overshadow your shoulders and trapezius . Try doing some exercises with the load behind him : it is a technique that I use with the pulley side elevations and shrugs with the bar.
With >> dips , emphasize the ridges of the inner part of the chest and triceps part shaped horseshoe. I do dips on parallel bars , without ballast , down very low to achieve full muscle stretching , then locking the end of the climb to really accentuate the contraction of the triceps.
No. 19 is not specific training for athletes . Everyone can take advantage of the agility drills and plyometric work. In everyday life , our actions are carried out in all areas: this diversity must be reflected in the training. Becoming faster and stronger, and have better balance, you will improve your well-being at all levels .
Complete No. 20 on a machine. Free weights may be the backbone of your workout, but the machines also feature prominently , especially at the end of your module or at the end of a combined series . Because of the fixed trajectory imposed by the machine and its inherent stability, it is much easier to do reps to failure . One can even enjoy the pre-fatigue technique followed by an isolation movement (such as the side elevation with dumbbells for external deltoid ) of a grassroots movement to the machine ( as developed shoulders) and to the maximum reps . At the end of this series, your deltoids are in agony !
No. 21 Be a fan of speed. Remember to make your reps as quickly as possible, but safely. In fact, if you use a heavy enough load, " as quickly as possible " will not be so fast that , relatively speaking. Many practitioners think they should try to control the positive phase of the load ( increase ) in the same way that the negative phase ( lowering) , which is not the case . ( Besides, if you can really lift the load at full speed, is that it is probably too light . )
No. 22 Make sessions only for the arms. If you work past the chest , back or shoulders , you will probably not be training very intensely . Practice them so apart for some time and see if there is a difference.
No. 23 + No. 24 [ MIKE MATARAZZO ] IFBB PRO BODYBUILDER
As >> it can be especially difficult to train and eat properly when you are moving , prepare everything before you leave . I cook 1.5 kg of bib that I carry with me to always have enough protein and not be forced to look for a place that serves the menus " health. " I let the meat marinate for a few hours in a smoky , a little beer and Italian seasoning low fat , then I 'm cooking in a smokehouse at low temperature for 4 to 5 hours flavoring . It looks like dried meat, but softer .
Here >> deadly abs program I do before a competition. I start by making the most of crunches with a disc on the chest, then I remove the disk and continue until failure . I continue with negative work until I am almost unable to breathe . Then, standing, facing the mirror , I practice my poses until I am exhausted .
No. 25 Protect your lower back by doing the work of " cladding . " Before each workout , do ( to failure ) followed by a few sets of abs two sets of extensions to the bench lumbar . Stimulation of these muscles will activate the deep muscles sanglent spine : this will allow to produce required for stabilization will ensure that in future years intra -abdominal pressure more quickly.
No. 26 Take a day of rest before your heavy workout for the legs. Avoid spending too much energy in the practitioner - very physical activity , eat healthy and sleep well . Your weight training sessions will be even more formidable .
No. 27 Once you become more muscular and stronger than your training partner , find another one . If you have progressed more than your training partner , team up with someone who will be a greater challenge. It is likely that the new partner is a more advanced level: it will require you to give you more depth , it will motivate you more and teach you a few things .
LOSE FAT
No. 28 Lose weight with the squat. When you seek to dry , put the turbo to your metabolism by doing squats interval at the end of one or two weekly sessions : make five sets of 25-50 reps with a very light load resting for 60 seconds between series, then follow up with cardio.
No. 29 Activate your anti- fat hormones with cardio. Cause the body to burn fat without burning muscle : this is the secret of a successful cardio work . While a large amount of aerobic work may be beneficial , know that prolonged sessions can lower your testosterone levels . Try a dose of 200 mg of caffeine 30 minutes before a session of cardio . Fasted state , caffeine triggers the secretion of catecholamines with a lipolytic effect . After 30 minutes , stop your endurance activity , swallow 10 grams of BCAAs ( branched chain amino acids ) and extend your drive for 30 to 40 minutes at a steady pace . Not only BCAA prevents a decrease in testosterone levels , but they preserve lean body mass and can promote fat mobilization .
No. 30 for " dry " support your hormones. Extreme definition sometimes requires extreme methods . Try 6 grams of arginine and 400 mg of Mucuna fasting , then you will practice . The advantage arginine and Mucuna pruriens boost GH concentration and accentuate the natural GH release happens when you train on an empty stomach . The sharp rise in hormone levels leads to burning fat for energy and prevents muscle wasting. Another plus arginine promotes an increase of nitric oxide which will strengthen Immediately after training , take a drink of whey protein + carbohydrates to ensure the recovery and tissue repair "congestion . " .
No. 31 Finish your session pecs a foolish hype ! Select a ridiculously heavy burden on the pec deck , but only doing partial reps on the upper quarter of the range of motion. Align 12-15 partial reps to cause intense burning . Make sure you have a partner to the starting position .
No. 32 Lose water for a great look. To remove excess water , increase your intake of salt for six days and almost double your fluid intake. Result in aldosterone ( primary hormone of water retention) will drop, while causing excess excretion of body fluids. In the seventh, eighth and ninth days , completely remove the salt : you will lose all the excess water in the body and , therefore , the muscle definition will be strengthened .
No. 33 Make your cardio cycles to accelerate your progrès.Vous have heard of the cyclical breakdown of carbohydrates - alternating restrictions and increases sugar to fool the body and make him lose fat . The same principle applies to energy expenditure when trying to burn calories. So organize your cardio cycles : two 30-minute sessions running at high speed, two interval training for 45 minutes and a 60-minute session at a moderate pace sessions . Then rest for two consecutive days before starting . In this way, your " grease boiler " always turn to bottom and you will be assured to burn up calories without cap in the elimination of fat.
EXECUTION OF YEARS
No. 34 Do Crunches negative . Instead of developing muscular endurance, targeting maximum overload. Since the position of the crunch, ask your partner to stand on your feet and push your chest towards the floor by pressing your shoulders ( towards the floor ) while you resist this pressure . If your partner is not strong enough ( e) , use a cast iron disc . In both cases , keep your arms crossed on his chest .
No. 35 Practise developed Arnold . Okay, this was nothing new , but when it comes to great inventors , this exercise comes to mind because it is still what is best to target the anterior deltoid is the both abductor and internal rotator of the shoulder. Both movements are made initially by the anterior deltoid . It is time to put this " exo " to date .
No. 36 For a super reverse lunge , use pulleys vis- à-vis. Hold down both cables to each other and place a foam sleeve for squat bar where they meet. Place the cuff on the upper back (not the neck ) and then perform inverse slots : you work your muscles and balance simultaneously.
No. 37 wide squatting . Squat , strongly push the knees out throughout the movement and also push on the outside of your shoes. This technique keeps the tension in the hips and work with a heavier load .
No. 38 Try to curl the upper pulley. Place with a short bar rotatable sleeve at the end of a cable pulley device high . Sit on the seat as to the vertical circulation . Grasp the bar with an overhand grip and stretch the arms above the head. Without moving your shoulders , bend your forearm (fixed elbow ) to bring the bar behind the head.
No. 39 Use the technique of downloading to multiply your progress. Try this version of the graduated series applied here to curl. Select a burden for you to about 15 push forearm on arm. Next, prepare a set of elastic straps allowing you to also fifteen reps. For the first set , make curls taking both the bar and the elastic straps : Make it up - usually between 7 and 8. Release the straps and make the most reps with just the bar. Then lighten the load by about a third and make as many reps as possible. Sit 2-3 minutes. Do 2 to 3 sets in all.
No. 40 Your elbows deviate when extending lying In this case , try the following to help you isolate your triceps : fasten your seatbelt weights just above your elbows . Ask a partner to pass you load your triceps and grill !
No. 41 This is a good way to reduce the intervention of the biceps at the back exercises . Start by getting out the back and chest up before bending the elbows to lift the load .
No. 42 Exercise your chest with this great variant developed inclined dumbbell . Instead of developing the dumbbells in describing a wide arc over the breast, made the same move , but with the hands closer to the chest. Then, when the dumbbells touch , mount them another 15 to 25 cm , then lower them on the same path. In this way , you will work not only chest , but also the triceps.
No. 43 This is a very difficult exercise for the abs . Ankle bracelets for attaching to the cable end of a lower pulley and a rope to the cable end opposite the lower block . Place a mat under your buttocks so that part of the body is raised about 5 cm. Attach the straps to your ankles and hold the rope. Bend your knees then , like a reverse crunch , bring your knees toward your chest while taking off the blades of the carpet. Try to get in contact with the knee bends, but by lifting the buttocks of the carpet.
No. 44 It roulel . When you exercise on an inclined plane , place a rolled towel under the neck to increase your strength . The mechanism involved has not been elucidated, but is thought to be due to the alignment of the spine , which could lead to a better neurological performance.
No. 45 In the background dips . For these dips, do not count the reps, but the duration of the exercise . Perform the negative phase four times , counting aloud. To target the chest , lean forward and let your elbows move away , if you want to focus more on triceps , move the body in the vertical plane and keep your elbows against you .
Program to build shoulders
To develop an effective fitness program for the shoulders , a program that will really broaden your shoulders and flare your bust, we must first understand and implement the six points detailed below: they will help you greatly to pass your deltoids work at top speed .
Understanding the anatomy of the shoulder
For many beginners , the shoulders come down to a single mass housed at the top of each arm muscle tissue. But if you look carefully at bodybuilders well developed physique, you will find that the deltoids include three beams and the joint itself is incredibly complex and capable of a wide variety of movements. It is essential to remember that the deltoid muscle is composed of three beams , anterior, middle ( or external) and posterior, and the importance of each exercise to optimize their volume and strength. It is advisable that you learn what are the exercises that directly target a particular part of the shoulder and knowledge will serve you well to structure your training.
(build shoulder)
Start with compound exercises
For deltoids, the best approach is to start with a compound exercise consistently . Also called " polyarticular " These exercises require the intervention of several muscle groups as the movement is in at least two joints, secondary muscle groups also come into play because of the choice of compound exercises is simple: they are the ones that activate more muscle mass and for working with heavy loads , which will further stimulate hypertrophy. An example is developed to shoulder bar that involves the triceps , upper chest and all the muscular shoulder complex . When you work the shoulders , this type of exercise is preferred to give more muscle mass and overall thickness .
(build shoulder)
Target beam with isolation exercises
The second category includes the so-called isolation exercises (or monoarticular ) that mobilize specific areas . Herein, the level movement involving only a single joint which allows to apply strictly strength over a single muscle. In general, you can not take loads as heavy , but can be controlled much more precisely the location of the effect of exercise . The side elevation with dumbbells is an exercise example that directly stimulate the external beam of the deltoid . When composing your workout for the shoulders , it will incorporate this type of secondary exercise for each of the three beams anterior external post . More specifically, it will take years when you step arms outstretched in front of the body to seek the anterior columns , where you climb sideways for external beam , and when you go up front to the side or back as with the bent-over lateral raises (bird) .
(build shoulders)
Each practitioner has his predilections for bodybuilding which is the order in which it performs these exercises. However , do not follow the same sequence too long because you may develop under the muscle group worked last. At this stage of the session, is often tired and do not train as hard . A good way to overcome this problem is to carry rotational exercises for the deltoids. Start with the front beam in a session , then later by the beam to the next beam and the average in the next. This method allows you to work each beam when the deltoid muscles are still relatively fresh , and not abandon a beam in favor of another . However, if you try to expand a particularly low beam should be considered the result first time , once the compound exercise is completed.
(build shoulders)
When and how often work shoulder
This may seem obvious , but it is a bit complicated. First, because the shoulders are involved in many exercises for the upper body , you can easily overtrain . Remember that muscle group to be stimulated by resistance training and we should then allow sufficient rest for that magnification . So if we take the most obvious example , how to organize the training of the pectoral (which involves the anterior deltoids in all movements developed ) based on the shoulders ? For beginners, the best solution is simply to work the shoulders immediately after the chest . A normal session for breast impose significant deltoids with secondary resistance , and shoulders are so heated and ready to be requested. In exercising the pectoral and deltoid on the same day , you will be sure that they receive an adequate period of recovery in the coming days . It is not advisable to start with the shoulders and then to the chest , in fact, the deltoids are smaller and if you bother to start your efforts to work the pectoral muscle group will be reduced accordingly.
(build shoulders)
If you opt for separate sessions for the chest and shoulders , do they work the day before or the day after chest . In other words , it is often desirable not to exercise the deltoids two consecutive days . Never deprive your shoulders a recovery period is essential and crucial to your progress.
The variety , the key labor deltoids
By following the principles set out above , you will have more chances to optimize the development of your deltoids. Be aware that individual characteristics must be taken into account: we are all different and no one reacts the same way to a specific workout plan. This is bad news for those of you looking for a weight training program for standard shoulders or " mat " . Fortunately, there are also good . If your current program for the shoulders seems to stagnate , simply turn . Variety is important in bodybuilding because the muscles eventually get used to a particular session and they need a different stimulus they need to develop. It is at this stage that learning and adaptation of new exercises , reworking the same sequence and adding new techniques into your workout can make you out of stagnation .
(build shoulders)
Now that you have a clearer idea of how to compose an effective program for the shoulders , there remains the question of what are the best exercises , given that there are literally dozens . See the various options :
(build shoulders)
bars
With fixed and well held in both hands loads , the bars are a good choice for neck and developed front bar , as well as the front elevations . Generally, we use a bar to compound movements (developed ) , you will complete work with other hardware to isolate the three beams deltoids .
(build shoulders)
dumbbells
This is the most versatile that we can find in a gym equipment. The goal is to stick to simple basic movements , the barbell can be used for both developed for the front and side elevations, arms outstretched . It can also be used to practice the "bird " to isolate the posterior deltoids . Collectively , these movements are an effective compounds and secondary balance exercises : they will be utilized to establish a comprehensive program for the shoulders.
(build shoulders)
machines
The wide range of advanced devices available today offers unique advantages , especially important for beginners. To the extent that certain exercises for the shoulders can be extremely difficult , machinery contribute usefully to the control of movement while holding the body in place , which reduces the risk of injury . The amplitude is controlled , it provides a safe practice before moving to free weights . Thus, a framework guided or guided bar will achieve effective compound exercises safely , while providing the necessary support to preserve the correction technique.
(build shoulders)
Morality must learn how to use all the facilities at your disposal and alternate their use at your convenience. A final caveat : more than any other muscle group , the shoulders require adherence to proper technique. Deltoids and the muscles of the rotator cuff are very vulnerable : a shoulder injury would adversely affect the training of the whole upper body and , therefore , will stop your progress.
Understanding the anatomy of the shoulder
For many beginners , the shoulders come down to a single mass housed at the top of each arm muscle tissue. But if you look carefully at bodybuilders well developed physique, you will find that the deltoids include three beams and the joint itself is incredibly complex and capable of a wide variety of movements. It is essential to remember that the deltoid muscle is composed of three beams , anterior, middle ( or external) and posterior, and the importance of each exercise to optimize their volume and strength. It is advisable that you learn what are the exercises that directly target a particular part of the shoulder and knowledge will serve you well to structure your training.
(build shoulder)
Start with compound exercises
For deltoids, the best approach is to start with a compound exercise consistently . Also called " polyarticular " These exercises require the intervention of several muscle groups as the movement is in at least two joints, secondary muscle groups also come into play because of the choice of compound exercises is simple: they are the ones that activate more muscle mass and for working with heavy loads , which will further stimulate hypertrophy. An example is developed to shoulder bar that involves the triceps , upper chest and all the muscular shoulder complex . When you work the shoulders , this type of exercise is preferred to give more muscle mass and overall thickness .
(build shoulder)
Target beam with isolation exercises
The second category includes the so-called isolation exercises (or monoarticular ) that mobilize specific areas . Herein, the level movement involving only a single joint which allows to apply strictly strength over a single muscle. In general, you can not take loads as heavy , but can be controlled much more precisely the location of the effect of exercise . The side elevation with dumbbells is an exercise example that directly stimulate the external beam of the deltoid . When composing your workout for the shoulders , it will incorporate this type of secondary exercise for each of the three beams anterior external post . More specifically, it will take years when you step arms outstretched in front of the body to seek the anterior columns , where you climb sideways for external beam , and when you go up front to the side or back as with the bent-over lateral raises (bird) .
(build shoulders)
Each practitioner has his predilections for bodybuilding which is the order in which it performs these exercises. However , do not follow the same sequence too long because you may develop under the muscle group worked last. At this stage of the session, is often tired and do not train as hard . A good way to overcome this problem is to carry rotational exercises for the deltoids. Start with the front beam in a session , then later by the beam to the next beam and the average in the next. This method allows you to work each beam when the deltoid muscles are still relatively fresh , and not abandon a beam in favor of another . However, if you try to expand a particularly low beam should be considered the result first time , once the compound exercise is completed.
(build shoulders)
When and how often work shoulder
This may seem obvious , but it is a bit complicated. First, because the shoulders are involved in many exercises for the upper body , you can easily overtrain . Remember that muscle group to be stimulated by resistance training and we should then allow sufficient rest for that magnification . So if we take the most obvious example , how to organize the training of the pectoral (which involves the anterior deltoids in all movements developed ) based on the shoulders ? For beginners, the best solution is simply to work the shoulders immediately after the chest . A normal session for breast impose significant deltoids with secondary resistance , and shoulders are so heated and ready to be requested. In exercising the pectoral and deltoid on the same day , you will be sure that they receive an adequate period of recovery in the coming days . It is not advisable to start with the shoulders and then to the chest , in fact, the deltoids are smaller and if you bother to start your efforts to work the pectoral muscle group will be reduced accordingly.
(build shoulders)
If you opt for separate sessions for the chest and shoulders , do they work the day before or the day after chest . In other words , it is often desirable not to exercise the deltoids two consecutive days . Never deprive your shoulders a recovery period is essential and crucial to your progress.
The variety , the key labor deltoids
By following the principles set out above , you will have more chances to optimize the development of your deltoids. Be aware that individual characteristics must be taken into account: we are all different and no one reacts the same way to a specific workout plan. This is bad news for those of you looking for a weight training program for standard shoulders or " mat " . Fortunately, there are also good . If your current program for the shoulders seems to stagnate , simply turn . Variety is important in bodybuilding because the muscles eventually get used to a particular session and they need a different stimulus they need to develop. It is at this stage that learning and adaptation of new exercises , reworking the same sequence and adding new techniques into your workout can make you out of stagnation .
(build shoulders)
Now that you have a clearer idea of how to compose an effective program for the shoulders , there remains the question of what are the best exercises , given that there are literally dozens . See the various options :
(build shoulders)
bars
With fixed and well held in both hands loads , the bars are a good choice for neck and developed front bar , as well as the front elevations . Generally, we use a bar to compound movements (developed ) , you will complete work with other hardware to isolate the three beams deltoids .
(build shoulders)
dumbbells
This is the most versatile that we can find in a gym equipment. The goal is to stick to simple basic movements , the barbell can be used for both developed for the front and side elevations, arms outstretched . It can also be used to practice the "bird " to isolate the posterior deltoids . Collectively , these movements are an effective compounds and secondary balance exercises : they will be utilized to establish a comprehensive program for the shoulders.
(build shoulders)
machines
The wide range of advanced devices available today offers unique advantages , especially important for beginners. To the extent that certain exercises for the shoulders can be extremely difficult , machinery contribute usefully to the control of movement while holding the body in place , which reduces the risk of injury . The amplitude is controlled , it provides a safe practice before moving to free weights . Thus, a framework guided or guided bar will achieve effective compound exercises safely , while providing the necessary support to preserve the correction technique.
(build shoulders)
Morality must learn how to use all the facilities at your disposal and alternate their use at your convenience. A final caveat : more than any other muscle group , the shoulders require adherence to proper technique. Deltoids and the muscles of the rotator cuff are very vulnerable : a shoulder injury would adversely affect the training of the whole upper body and , therefore , will stop your progress.
samedi 7 septembre 2013
Pectoral workout
Pectoral workout : The pectoral muscle is a muscle that is often wrongly divided into upper pectoral muscles, lower chest muscles, chest muscles, external and internal pectoral muscles. In reality, they are only parts of the pectoralis major, which can be mainly stimulated with targeted exercises and, in any case, always involve the muscle in its entirety.
Pectoral anatomy: the pectoral major in the shape of a fan and occupies the largest part of the chest wall. It is used to move the arm laterally and forward, so it is an abductor muscle.
Pectoral Exercices:
Pectoral press
Great stuff the box and press the chest, shoulders, and triceps work. One of the main press box at a bank and holding weight, panghigda make konio bent 90 degrees. Keep upper arms and lower starting position.
Pushups
With emphasis on breast and arms of the body work almost every muscle to pump. A break of support, with hands shoulder width apart place, arms down and down until you can. Pressure without locking arms straight and elbows.
Pectoral flies
Fly out of the breasts, the main focus is to work with meat. For a fly, panghigda palm sides with a chair facing the lower weight, konio slightly bent. Stop shoulder and breast to take the weight back on.
Pectoral anatomy: the pectoral major in the shape of a fan and occupies the largest part of the chest wall. It is used to move the arm laterally and forward, so it is an abductor muscle.
Pectoral Exercices:
Pectoral press
Great stuff the box and press the chest, shoulders, and triceps work. One of the main press box at a bank and holding weight, panghigda make konio bent 90 degrees. Keep upper arms and lower starting position.
Pushups
With emphasis on breast and arms of the body work almost every muscle to pump. A break of support, with hands shoulder width apart place, arms down and down until you can. Pressure without locking arms straight and elbows.
Pectoral flies
Fly out of the breasts, the main focus is to work with meat. For a fly, panghigda palm sides with a chair facing the lower weight, konio slightly bent. Stop shoulder and breast to take the weight back on.
vendredi 6 septembre 2013
How to build your trapezius muscle
Tips to build Trapezius muscle :
You can work the trapezius is to develop or to Potentier, and increase the strength in the chest and back. In both cases, shrugs are the best solution, with fairly heavy weight.
Here are some tips for your trapezius muscles and a training program.
Here are some tips for your trapezius muscles and a training program.
mercredi 4 septembre 2013
Proteins
Whey for example, milk proteins , will be forwarded to the intestine quickly , in less than 45 minutes and will be used around the clock and drive to bring amino acids to the muscles quickly. Casein, another major protein of milk requires a longer digestion. As "slow" protein, it will be used to make amino acids gradually the body ( anti- catabolic protein) , a bit like the "slow" sugars to compare with carbohydrates. It is therefore take before bedtime or during the day .
lundi 2 septembre 2013
Feature of Nitro- Tech
What is Nitro- Tech
Whey Isolate + Lean Muscle builders
Nitro- Tech Performance Series is a scientifically formulated whey isolate and associated nutrients for athletes who want to gain muscle mass , gain more strength and achieve better performance. Nitro- Tech Performance Series contains proteins mainly from a whey isolate fortified with the most studied form of creatine for faster gains in muscle and strength. Reinforced by a hydrolyzed whey protein concentrate , Nitro Tech provides peptides rapidly absorbed by the body to facilitate regeneration musuclaire post-exercise .
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Totally new formula reconstituted with the progress of the most advanced nutritional science
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With Nitro- Tech main ingredients , Nitro- Tech contains a high amount of three amino acids ( L-alanine , glycine and taurine free form ) to provide you with essential components and proteinogenic ( that build proteins). These three amino acids are quickly digested and absorbed by the blood. Nitro- Tech facilitates cellular repair and muscle growth . Nitro- Tech Performance Series is the ideal protein to quickly deliver the essential amino acids after resistance training .
Nitro Tech combines Taurine , Glycine and the Alalanine to facilitate the rebuilding of muscle after exercise
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Alanine amino acid is the second most widely used in protein synthesis after leucine and the first amino acid used for the production of glucose used during intense workouts. Experts believe that the alanine supplementation in post -workout can help fight against muscle breakdown and promote protein synthesis.
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Glycine is an amino acid that plays a role in the formation of many other components used by the body as protein and creatine. Taurine is the most abundant amino acid in the muscles , it helps increase cell volume .
(Nitro- Tech)
30 grams of whey isolate and 3 grams of creatine per serving
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Each serving of Nitro- Tech Performance Series contains 3 grams of creatine monohydrate . Whey protein and creatine can help you make more power than regular whey protein .
(Nitro- Tech)
A single dose of Nitro- Tech contains 30 grams of protein, mainly from ultrafiltered whey isolate , concentrate and whey protein hydrolyzed whey protein , with no more than one gram of carbohydrates and 1.5 g of fat! The whey Nitro- Tech was filtered using a multi -phase filtration technology for less fat , less lactose and remove impurities commonly found in cheap protein .
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Clinical tests on sports fields indicate the nutritional superiority of Nitro Tech
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A set of scientific tests was again made with real athletes , unlike some competing brands frivolous which simply rélisés on laboratory animal clinical trials. Published in major scientific journals, the test subjects who took Nitro Tech won up to 3.8 pounds of muscle in six weeks, compared with those who had used a regular Whey and won only 2.3 pounds of muscle.
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A second scientific study under the same conditions reported an increase in costs of 15 pounds in the bench press , compared to a gain of 6.5 pounds in those who consumed a regular Whey .
NitroTech , quality protein demonstrated by scientific research
Nitro Tech is the ideal protein choice for elite athletes, bodybuilders advanced level or beginners. Those who want to enjoy the best quality protein and increase their gains in muscle mass naturally choose Nitro Tech. Now made from a new formula , Nitro Tech Performance Series makes you benefit from the latest scientific discoveries in sports nutrition and athletic .
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Formulated by leading nutrition researchers , Nitro Tech Performance Series surpasses the qualities of any other Whey protein . Consists of powerful nutrients muscle builders , Nitro Tech is unsurpassed in terms of muscle recovery, muscle mass and volume . A single dose of Nitro Tech Performance Series is a guarantee of unprecedented muscle growth in the world of bodybuilding . To recover better after training or prepare your body to ever more intense exercises , Nitro Tech is the number one market leading protein supplements .
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You choose Nitro Tech for its taste !
In addition to its unique nutritional qualities , Nitro tech makes you enjoy four yummy flavors : Milk Chocolate, vanilla, strawberry and cookies & cream . Once you have tasted our new flavors , you can not do without your shake Nitro Tech Muscletech is the guarantor !
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