Essential 6 Pack Ab Training Techniques

These 6 pack abs training techniques will get you ripped faster. With just a few simple changes to your workouts and eating, you'll start looking much hotter. That' simple.

Don't Do Abs!

Don't work your abs?! Yes, this'll actually help you get your abs faster.

See, getting ripped abs doesn't have a lot to do with how big your abdominal muscles are. It hinges more on how little body fat you have.

So skip the work on your abs and spend the bulk of your time planning your diet. A well planned diet to cut fat will do way more for your abs than any amount of crunches or curls.

Get The Right Body Fat Percentage

Like I said before, having ripped abs is all about having a low body fat percentage. That's it.

See, when guys get down below 10% body fat, and ladies get down below 17%, they'll begin to be able to see their abs. That's the long and the short of it.

So if you can't see your abs right now - drop some fat! If you're serious about getting ripped, (1) measure your current body fat percentage and (2) then lose fat and track your progress.

Measure, diet, track yourself, measure, diet, track yourself... It might seem boring, but it's actually the winning formula.

Lift Heavy Stuff

Lift heavy stuff. For most of us, this means weights like barbells and dumbbells. Why? They work!

Barbells and dumbbells will build up your major muscles, which is what you want to do in addition to losing fat. You can cut lots of fat off and you'll look 'ripped', but more muscle will make you look even more ripped.

Also, heavy lifts will work your abs in addition to your big muscle work. Lifts like the standing barbell press not only work to strengthen your arms and shoulders, but also strengthen your abs and all your supporting muscles.

So, lift big and heavy!

Add Some Cardio

Do some cardio to burn off your fat. Not a ton, mind you, but 30 minutes of extra running a few times a week will really help you. And sprinting is great too.

And even just a few days a week is fine. It's just another way to increase the number of calories you're burning.

But...

Don't get carried away with cardio. It is great for burning some extra calories, but if you burn too many calories too quickly, you'll start losing lots of muscle instead of fat.

You can only lose about 1 to 1.5 pounds of weight a week that's fat. Beyond that, about half the weight you lose will be fat, and half will be your valuable and hard-won muscle.

1.5 Pounds of fat a week is fine.

Drink Tea, Coffee, and Water

OK, both tea and coffee contain caffeine, which will not only keep you alert and active, but also help mobilize fatty acids from you fat tissue. Meaning, they'll help you lose fat.

Tea, especially green tea, is great for fat loss for reasons beyond just its caffeine content. It's very intriguing, and you don't need to understand the biochemistry behind how it works- just drink green tea.

So just use these five 6 pack ab training techniques and you'll start getting ripped - fast! They aren't big changes, but together they'll speed up your progress.

If you want 6 pack ab training techniques, check out this info on abdominal muscle anatomy, and learn how you can even get 8 pack abs. I'm Aaron McCloud and I run the website Complete Strength Training.com, and I'm an American College of Sports Medicine certified Personal Trainer. I've been lifting heavy things, trying different diets, and practicing Japanese martial arts for quite a while. There's a lot of info about all different kinds of strength and weight training, and how to get ripped. Check it out!

Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.

Original article

Factors to Consider When Buying Bodybuilding Supplements Online

As a body builder, you may be required to use bodybuilding supplements at some point. They provide all the energy and essential nutrients that the body needs to enhance your performance. Additionally, they magnify your ability so as to train more efficiently and achieve the best possible results. There are many stores that sell supplements and the internet is one of the best places where you can purchase the products. However, there are essential factors that you should always keep in mind when making a purchase online including:

The quality of the products

There are many dealers in the market today and not all stores provide quality products. In this relevance, take time to read client testimonials and reviews online to learn of the quality of products that a store offers. Quality supplements enhance your safety and offers desirable results within the specified period of time.

The value

It is also important to consider the value of products you wish to purchase. Different dealers offer different prices for their products. However, it is imperative to carry out extensive research and learn of a market value of the supplements you are interested in. Avoid prices that appear too lucrative because there are many scammers and lure clients into purchasing their products by quoting low prices. Look for dealers with reasonable prices and ensure the products you purchase are of the best quality.

Ensure the store is licensed

When purchasing bodybuilding supplements online, ensure the store you approach is licensed. It should operate legally and offer products that are safe for human use. Counterfeit products come in handy in the market. They are below market standards and can be harmful to your health. For this reason, take time to carry out a background research and settle for a store that offers quality products for your body building needs.

Reputation of store

There are many stores that offer the products online. However, not all stores enjoy good reputation for quality services. Utilize client testimonials to learn of the type of products and services that a client offers so as to settle for the best. Buying from a reputed store enhance your chances of getting quality and safe products that will deliver the best possible results. It should also offer a wide range of products. Depending on your body building needs, you may need to use different products over a specific period of time. The store should therefore offer a wide selection from which, to choose products that meet your needs best.

There is no doubt that bodybuilding supplements come in handy online. However, ensure to get the right bodybuilding supplements from the store and achieve your goals in a safe efficient way.

Original article

Bodybuilding Supplements 101

The physical training of ones body is not a walk in the park. Intense workout sessions, the tear of a muscle here, the twitching of a nerve there, and other related quibbles are the scars that your average body builder has to essentially bear. Thankfully, there is some form of aide along the road to that ideal body. This help comes fashioned as body building supplements.

A bodybuilding supplement is a dietary alternative used by those who are in the field of athletics and bodybuilding. The operative word here is alternative - not meal replacement. These proxies are classified into different groups; the grouping of the supplement comes down to the particular biological chemical processes affected by the proxy. Some of these proxies are as follows: protein, amino acids, fatty acids, creatine (an organic acid), just to name but a few of this products. These are disposed of either in powdered form or as a capsule.

As a body builder, the assumption is that your choice of a particular supplement is dictated by the subjective goal being pursued. For instance an individual who wants to build up muscle and ensure that torn muscle recovers properly will go the way of consuming a protein diet or amino acids; an individual who would want to shorten recovery time during periods of intense work out might elect to go the road of Cretin; and so on and so forth. A word of caution though, the body builder has to have more than a rudimentary understanding on the proxies that they are consuming. The points to ponder are as follows:

Foremost ensure that you know the ingredients of whatever you are consuming and their effect on your system. This is important because of the fact that some of these could have side effects on your system.
Secondly ensure that your steer away from supplements that might not be legal in the strictest sense of the word. In mind are products such as hormones -whose legal definition is dicey - the main reason for this is that the side effects from their consumption can be devastating (androgyny and other such related effects).
Lastly ensure that you get the guidance of a nutritionist, your fitness instructor, or a medical professional. This folk are best equipped to give you a run down on what likely impact on your kidneys, hormone system, and muscular system, a particular drug is bound to have on you. They are also best placed to elect on whether you are suited to even partake in any of these regimens (body building supplements).

Just use the provided links to know more about bodybuilding supplements, uses, possible side effects, and bodybuilding supplements types, and other such related information.

Original article

Different Weight Benches and Weights

A weight bench and weights are sold separately most of the times although some companies selling weight benches now offer free trial weights for the fitness beginner. Different types of weight benches utilize different kinds of weights while some weight benches do not use any weights at all. Abdominal weight benches, for example, do not use weights as the person utilizes the bench's inclined plain and his own body weight to build resistance as he performs crunches on the inclined plain.

There are different types of weights which one can use for strengthening and toning a set of muscles. All these kinds can be split into two types: Free weights and weights machines. Free weights are any sort of gym accessory such as dumb bells or barbells which are not constrained to an equipment and are actually portable. Weights machine is an apparatus wherein they are affixed to it (by cables, for example) and are not portable. Examples of weight machines are cable operated, where one pulls on a bar with a cable attached to it and the weights are at the other end.

Free versions are more versatile and easier to use as they are not constrained to one equipment and one purpose. They are cheaper, too. It often utilize the body's natural movement whereas with a machines, they are just constricted to one movement. A hundred different exercises can be done with just a few pieces of free weights.

The perfect type of weight benches to use when you plan on using free weights is the flat bench. You can do many types of positions while weight lifting when using flat benches. You can lie supine as you lift barbells. You can sit on one side while your elbows are propped on your knees while lifting dumb bells. You can stand on one side with one leg kneeling on it and one hand palm down while lifting dumb bells with the other.
Another equipment to use free weights on is the preacher curl bench. The preacher curl bench has an inclined table facing opposite the fitness enthusiast. He drapes his arms over the table and rests on them as he lifts weights. This position is perfect in isolating the biceps and you can use it to its full potential while weight lifting.

Choosing the right combination of weight benches and weights can help a person stay fit and in shape. Different sets of combination adhere to different body types and different weight training goals. If you are just a beginner, you can start with a flat bench and several rubber encased weights (so it won't chip off nor scratch the floor when you accidentally drop it). For advanced users, one can get preacher curl tables and a heavy duty barbell.

I always wanted to stay fit that's why I always go for a healthy diet and healthy lifestyle and part of it is to do my routine exercises. I have my home gym and I love to invest in durable cheap weights benches that are available in the market. I also have a couple of folding weight benches that I found to be useful in my exercises.

Original article

Three Whey Protein Side-Effects

Is there such a thing as Whey Protein side-effects? Before we can answer that question, we have to note that protein in general is a fundamental substance in every living organism. Not only for muscle development, but also in any aspect of our daily life, protein plays one of the most significant roles since it is considered as the building block of the human muscular and skeletal system.

Protein exists in several different forms and types. As a dietary supplement whey protein is a cheese byproduct. Its value is highly appreciated especially in the area of bodybuilding and different brands of Whey Protein overwhelm the market. But are there really any side-effects? Although over-consumption can cause some side-effects it hasn't been scientifically proved that consumption of Whey Protein is responsible for any serious side-effects. However, some slight consequences have been reported:

1) Since Whey Protein is a byproduct of cow's milk it might contain some small amount of lactose. People who are allergic to lactose could face similar problems with Whey. Nevertheless, the amount is too small to cause any serious side-effects even to allergic people.

2) Some people claim that prolonged intake of large amounts of any kind of protein can eventually lead to liver problems. Such a statement though, has never been scientifically verified. All you have to do in order to be sure is to follow the manufacturer's recommended dosage and take the supplement periodically throughout the year allowing yourself resting periods. For example, after finishing your protein powder, wait for a couple of months before buying the next one.

3) Another possible side-effect of Whey Protein over-consumption is osteoporosis. Increased Protein intake for years can cause imbalance of the bone minerals, which leads to osteoporosis. People with osteoporosis lose their bone density, and face increased risk of injuries and bone breaks. This side-effect is also without scientific backup. As I mentioned above, if you keep the right dosage and consume protein supplements periodically you have nothing to be afraid of.

As a conclusion, we might say that like everything in our life overdoing it can only have unpleasant results. Most of the claims about Whey Protein side-effects haven't been proven scientifically and others aren't severe enough to alarm you. If consumed properly Whey Protein can be your most valuable ally in muscle development. The above statement is valid for any protein type like casein, egg, soy, etc.

Keep those muscles pumping!

Chris G Pap
Since 1993 involved in bodybuilding and fitness area.Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition.
http://www.strengthtrainingmuscle.com/

Original article

Reasons Why You Should Consider Using Bodybuilding Supplements

Every man loves to have some well enhanced muscles especially because they enable them to look handsome and strong. Muscles are also important in enhancing masculinity in men. They also make clothes look more fitting. The good thing is that there are various bodybuilding methods that men can use to enhance their muscles. However, not all these methods are reliable. In fact, some of them are really unhealthy and they can cause serious harm to the individual. That is why it is always advisable that you seek doctor's advice before you embark on any muscle enhancement mission.

Fortunately, medical and wellness experts have discovered a simpler way of enhancing muscles without making a lot of sacrifices. This technique has helped a lot of people to gain muscles without putting their lives at risk. With the use of bodybuilding supplements, it becomes easier for you to get the muscles you want. But before you decide to use these supplements to enhance your masculinity, there are some important aspects of them that you need to understand. For instance, you have to know how they work, their effectiveness, side effects and so on. Above all, you should understand some of the important reasons why you should consider supplements over other muscle enhancement methods.

Importance of Bodybuilding Supplements

Little exercises: Due to the accelerated pace with which life is moving, it is very hard for people to maintain a viable workout plan. Most of the working class citizens arrive home in the evening while they are totally exhausted and it is almost impossible for them to make time to exercise. They will therefore want another simpler way of enhancing their muscles without disrupting their busy schedules. With the use of enhancement appendages, it will be easier for you to gain the muscles that you want without putting too much effort. However, this does not imply that you do away with exercises and concentrate on the supplements. On the contrary, exercises and appendages go hand in hand. You can only realize the effectiveness of the supplements when you exercise regularly.
Quick and better results: Most of these add-ons are known to boost body muscles very quickly and effectively. They provide your body with the additional nutrients it requires to grow and enhance its muscles properly. That is why these enhancements are preferred by people who want to have a rapid increase in muscle mass.

The important thing to note about these muscle enhancements is that they can be used by everybody including ladies who would love to enhance their muscles.

Bodybuilding supplements are available at different online stores. But you have to ensure that the bodybuilding supplements that you purchase are the legitimate ones

Original article

5 Actually Useful 6 Pack Tips

These 6 pack tips will help you develop chiseled abs. Now, it takes a little bit of time to get ripped, but these tips will minimize that time greatly.

So, try them out. I think you'll be surprised at how much they help!

1. Eat Less

OK, if you want to get 'ripped' abs then you need to lose body fat. Nobody will be able to see your abs, no matter how big they are, if you have fat covering them.

And the only way to lose body fat is to eat less. That's as simple as it gets. Nobody likes to diet, but there it is.

Once you get your body fat low enough, your muscles (especially your abs) will start shining through. You'll look more ripped and hotter, even though you've just lost weight.

2. Lose 1 To 1.5 Pounds A Week

Lose only a little bit of fat each week. Don't go on a crazy, crash diet and try to lose a ton of weight quickly - you'll just be hurting your progress.

Why? Well, if you lose weight any faster than 1 or 1.5 pounds a week, you'll be losing about half fat and half muscle after that. Which is not a good ratio; muscle is precious like gold, and you should protect it at all costs!

Of course, this does not mean that it'll take longer for you to reach your goal. You'll be taking the most efficient path to getting ripped.

3. Lift Weights

Lifting weight is vitally important for getting a ripped 6 pack. Weight lifting will not only build up your muscles, it'll help you retain muscle mass when you're dieting and burn calories.

Now, your weight training program doesn't need to be incredibly complicated. Just lifting once or twice a week, if you work hard, is fine.

Oh, and for your routine, keep it simple. Don't go overboard with tiny lifts, like bicep curls and calf extensions. Sweat and work hard with a few big lifts like squats, deadlifts, bench presses, standing presses, clean and presses, and weighted chin-ups.

Ab exercises are useful, but only after you're lost most of the body fat you need to lose. That's the time to start worrying about making your abdominal muscle bigger.

4. Tea and Espresso

Green tea and coffee (especially espresso) will help you lose weight. And not for the reasons you might think.

First off, neither of theses have any calories. OK, maybe if you have five shots of espresso it'll be two or three, but it's essentially zero. Which makes them much better to drink than orange juice, milk, or triple-mocha-frapa-latte-whatever-with-three-shots-of-vanilla.

Both tea and coffee also have caffeine, which help to mobilize fatty acids (so you can burn fat for fuel easier) and keep you active. Again, this won't make up for a crappy diet, but it will help when paired with good eating habits.

5. Get Cold

Getting cold will help you drop fat. Not a ton, but some.

See, your body burns a lot of energy each day to keep you at a constant body temperature. If you get cold, either by turning down there thermostat, taking cold showers, wearing less layers, or drinking tons of cold water, you'll lose weight faster.

If you want learn more about how to get 6 pack abs, check out these 6 best ab exercises. And this 6 pack abs diet will really help, too! I'm Aaron McCloud and I run the website Complete Strength Training.com. I'm also an American College of Sports Medicine certified Personal Trainer. I've been lifting heavy things, trying different diets, and practicing Japanese martial arts for quite a while. There's a lot of info about all different kinds of strength and weight training, and how to get ripped. Check it out!

- Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.

Original article

5 Bodybuilding Tips and Tricks That Work

Here's 5 bodybuilding tips and tricks that will help you build your body faster. True, you can put on muscle without using these idea. But why make it hard on yourself?

1. Go Big To Little

Start your workout with big lifts. Squats, bench presses, standing presses, and deadlifts - the good stuff!

Then, if you need to and have the time, use smaller lifts to specialize your body. Maybe use bicep curls (even though I hate them myself) if you want your biceps bigger. Or other smaller lifts to focus on body parts that you want improved.

My main point is that you should do the lifts that give you the most bang for your buck, time wise and energy wise, first. Then move on the exercises that will take more energy for less returns. Make your time count.

2. Want More Muscle? Eat Before You Workout!

OK, you've probably heard that eating right after your workout is important. And there's more than a grain of truth to that. But eating before you workout is even better!

Here's one of the important things that happens when you eat. You're giving your body the fuel and materials it needs to build your body up bigger and stronger. That means that as soon as you damage your muscles by lifting weights, you've got protein and food already digesting - giving your body the ability to start immediately building new muscle.

3. Count Your Calories

Want to put on weight, as muscle? Eat more.

Lose weight, as fat? Eat less.

These are the basics. Now if you want to be certain about your weight loss, or stay good while just gaining muscle, count your calories to make sure you're eating exactly the right amount.

It is a pain in the ass, but... It works. End of story.

4. Don't Whine About Your Setbacks or Your Genetics

These days, everybody seems to be focused on why they can't reach their goals. "I have bad genetics," or, "I don't have the time," or whatever.

If you really want it badly enough, you'll find the time. You'll find the time to work hard, really find out everything you need to know, and work around the setbacks in your life.

Everybody has stuff that doesn't go as planned. Everybody has family obligation and work and 10,000 reasons to not get their workout done.

But some people get to the gym and make progress. And others just don't. Which will you be?

5. Find A Routine That Works, And Stick With It

Lastly, when you find a routine that works for you and that's giving your results, stick with it! Do not change anything!

I meet so many people who say, "Well, my routine is working, but I want to get results faster so I...". If you're getting consistent results, don't do anything different. Really.

In the beginning virtually anything works, but as you lift longer and longer it becomes harder and harder to put on more muscle. If you're making progress, don't risk shooting yourself in the foot by changing things up. Keep on keeping on, and you'll reach your goals.

If you want more bodybuilding info, check out these bodybuilding routines that work, and this info about your own personal bodybuilding genetics. I'm Aaron McCloud and I run the website Complete Strength Training.com, and I'm an American College of Sports Medicine certified Personal Trainer. I've been lifting heavy things, trying different diets, and practicing Japanese martial arts for quite a while. There's a lot of info about all different kinds of strength and weight training, and how to get ripped. Check it out!

- Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.

Original article

Six Workout and Motivation Tips

Whether you are a beginner or an advanced bodybuilder there is a high chance that sometime you will lose interest on what you are doing. In other words, you will lose motivation. Since motivation and setting new goals are very crucial in bodybuilding we want to prevent that.

First of all, we have to make it clear that this is completely natural. Losing motivation somewhere along the way can happen to anybody at any time. I have six tips for you, which will help you avoid any situation where you might feel that you have lost your interest:

1) Never Say I Quit
No matter how disappointed you are from your progress don't even think of quitting. Especially beginners can lose their interest pretty quick since it is difficult to understand that as an amateur you will never have muscles like Phil Heath and maybe you don't even want to. However, if you are patient and persistent with your workout you can achieve a more realistic goal and be proud of yourself.

2) Set Specific Goals
Setting specific goals means that you must forget going to the gym without even knowing the reason you go. For example, set the realistic goal of gaining five pounds of muscle mass during the next couple of months or to increase your bench weight ten percent. Your workout, your nutrition, your supplementation even your mind must be focused on this goal.

3) Changing Workout Routines
Following the same training routine for a long period of time leads to adaptation and ultimately lack of motivation. In previous articles, I have covered thoroughly the changing of workout routines topic.

4) Note your Improvement
Writing down your improvement keeps you in track and helps you stay motivated. The sensation you get every time you become your own witness of progress is unique and gives you the mental boost to continue the good work.

5) Focus on Weak Spots
Regardless of how well-trained you think you are there is always a weak part on your body that needs improvement. Focusing on that spot will give you an extra motivation to train harder.

6) Benefits of Pause Periods
It is possible and completely natural that sometimes you will feel exhausted physically and mentally. Training continuously for long periods of time might have consequences like muscle fatigue, injuries and loss of motivation. It's not bad to take some time off the gym just to recharge your batteries. One or two weeks will do it.

Follow these simple tips and I promise you, motivation won't be an issue for you anymore.

Keep those muscles pumping!

Chris G Pap
Since 1993 involved in bodybuilding and fitness area.Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition. http://www.strengthtrainingmuscle.com/

Original article

Best Protein Shake Recipes

Making your own home-made protein shake is very easy and the procedure can also be really entertaining. There is a great variety of recipes to choose from. They are divided into two subcategories: The protein shakes that are based on protein powders in the form of a food supplement and the ones that are based in protein rich foods.

So, a good question would be what kind of protein shake recipes to search for. Although protein shakes based on protein rich foods are a great option, I would recommend the ones, which are based on actual protein powder.

Another question that might come up is why bother fixing a shake in the first place since we can get all the protein we need from an existing protein brand? Well, the answer is quite simple. Fixing your own protein shake gives you the opportunity to add the ingredients you desire and therefore have the taste you like best. Protein powders might have a large variety of tastes to offer, but sometimes we all need a new taste. Here are some easy to make protein shake recipes:

1) Whey Protein (Chocolate)
Two Scoops Whey Protein Chocolate
Ten oz low-fat skimmed milk
Two tablespoons low-fat yogurt or low-fat ice cream
One tablespoon instant coffee
Ten ice cubes
You mix all the ingredients into a shaker and your protein shake is ready!

2) Orange Shake
Two scoops Whey Protein Vanilla
Six to eight oz orange juice
Natural Sweetener
Two or three strawberries
One banana
Five ice cubes

3) The Creatine Shake
Two scoops Whey Protein Powder Vanilla or Chocolate
One small tablespoon Creatine Mono-hydrate
One banana or two apples
Five oz skimmed low-fat milk
Five ice cubes

4) The Honey Shake
Two scoops Vanilla Whey Protein
One cup of water or banana juice
Half a cup of low-fat yogurt
Two tablespoons honey
One spoon flax-seed oil
This one will boost you with energy and I promise you its taste will drive you insane!

5) The Peanut Butter Shake
Two scoops Chocolate Whey Protein
One or two spoons peanut butter
Ten oz low-fat milk
Half a cup vanilla ice cream
Five ice cubes

As you can see fixing a protein shake is pretty easy. All you need is a blender, imagination and of course common sense in order to avoid in taking too many calories. Also keep in mind that you should never use these shakes as a substitute to your normal supplementation.

Keep those muscles pumping!

Chris G Pap
Since 1993 involved in bodybuilding and fitness area. Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition.
http://www.strengthtrainingmuscle.com/

Original article

Muscle Strength Training

Nowadays, it is widely accepted that muscle strength training is the most important factor for building solid muscle, lose fat, increase endurance and in general promote good health.

Before we start, let us define strength training. It is the exercise method in which we increase or maximize our physical strength. It is divided in two subcategories:

a) Strength Training and Muscle Build

b) Strength Training without Body-weight Increase

Lets us start from the second category. Strength training without body-weight increase is referred to athletes who use strength to accomplish their goals. They increase their strength through their sport activity without adding a remarkable amount of weight to their bodies. For example, bikers, swimmers hikers, footballers etch are exercising to increase their strength, but only as a mean to achieve their goals.

On the other hand, strength in weight lifting and bodybuilding is obtained through mass adding and muscle-building. Strength training in bodybuilding is most of the time a part of an annual periodic schedule.

Another question would be why is strength so important? Here are a few reasons:

1) Increased Endurance

It has been scientifically proven that strength training increases endurance. Better endurance means longer quality workouts, which is what we all aim for.

2) More Muscle

Being stronger means lifting more and lifting more simply means more muscle. Those two factors are closely related. Developing strength inevitably leads to adding more lean muscle.

3) Strength Builds Self-Confidence

When you are physically strong you will also feel mentally strong. Stronger people are much more self-confident and self-discipline and this helps achieving their goals much easier.

4) Losing Fat

I left the best for last. What many people aren't aware of is that working on your strength is the best way to lose fat! It helps increase your metabolism and therefore lose weight easier.

After pinpointing some of the benefits of muscle strength training, let us see how we can build up our strength:

a) Try Reaching your Limits

Give your strength an extra boost by performing one or two reps more than you normally do.

b) More Reps Less Weight

This is the best training method to increase your strength. Keep your rep range at 10 to 12 and the weight load at 70% of your maximum lift.

c) More Speed

Perform the exercises quicker in order to involve more muscle fibers for the movement. More muscle fibers involvement ultimately leads to strength increase.

Muscle strength training is obligatory for any athlete regardless of the sport activity he is into. It is the basic element for any muscle or physique development.

Keep those muscles pumping!

Chris G Pap
Since 1993 involved in bodybuilding and fitness area.Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition.
http://www.strengthtrainingmuscle.com/

Original article

How To Gain Weight - 3 Simple Tips

In this article I will share with you proven eating and training strategies that will help you to add high quality lean muscle mass to your frame.

I know that you want to gain weight, but the fact is that you do not want to gain any kind of weight. You see, a lot of people who are new to fitness do not realize that gaining weight is not about eating whatever the hell you want and increase your body fat stores. No way! Gaining weight is about gaining high quality lean muscle mass so eventually you would have an aesthetically pleasing physique. Got it?

Now let me share with you few simple tips that will help you to achieve that:

Increase your daily caloric intake

I know that you have probably heard this before, but the fact is that there is only one way to make your body grow and that is to increase your daily energy intake. Energy which is needed to make your body grow can only come from calories, therefore the first step you need to take if you want to start gaining lean muscle mass is to increase your daily caloric intake.

The fact is that some calories will make you fat, whereas other will make you gain high quality lean muscle mass. To avoid gaining body fat make sure that you get your calories from high quality proteins, complex carbohydrates and healthy fats.

Start lifting weights

To start gaining high quality lean muscle mass you will need to start pumping iron. The single most effective way to start gaining weight quickly is to combine a good eating plan with a good weight training workout plan.

At the end of each weight training session your muscle fibers will break down on a micro level and once they will recover they will grow bigger and stronger.

Forget about supplements

A lot of people who are new to gaining weight think that there is some sort of pill or powder that will make things easy. The fact is that all of these pills and powders that are promoted by the fitness gurus will not make you big!

Everything that works is right in front of you. Stop looking for secrets, stick to the basics, take the baby steps and move one step at a time.

Apply proven eating and training principles and you will add high quality lean muscle mass to your frame.

Original article

3-Day Workout Routine

In a previous article, I suggested a 5-day workout routine, which is mainly focused on training each body-part separately every day. For example: Monday-Chest, Tuesday-Arms, Wednesday-Shoulders, Thursday-Back, Friday-Legs and Weekend-Rest. Although I believe that the ideal workout is the one that you devote a single workout to a single body-part, most of us do not have the available time to execute such an overloaded weekly training schedule.

So, what is the best alternative? Your goal still remains to train each body-part at least once a week. In order to achieve that without having to go to the gym every day, you must combine training a major body-part along with a minor at the same day. Here is a typical example of a 3-day workout routine:

Monday: Chest-Biceps

Chest Exercises

1) Bench Press 4 sets x 12,10,8,6

2) Incline Bench Press 3 sets x 12,10,8

3) Cable Crossover 3 sets x 12,10,8

4) Peck-Dec (Butterfly) or Dumbbell flies 3 sets x 12,10,8

Biceps Exercises

1) Barbell or Cable Curl 3 sets x 12,10,8

2) Alternate Hammer Curl 3 sets x 12,10,8

3) Concentration Curls or Preacher Curls (machine) 3 sets x 12,10,8

Wednesday: Back-Triceps

Back Exercises

1) V-Bar Pull-Down 4 sets x 12,10,8,6

2) Wide Grip Pull-Down (machine or cable) 3 sets x 12,10,8

3) Bent-Over Barbell Row 3 sets x 12,10,8

4) One Arm Dumbbell Row (leaning on a bench) 3 sets x 12,10,8

Triceps Exercises

1) Cable Extension (kneeling or standing) 3 sets x 12,10,8

2) Lying Close Grip Barbell Extension (Forehead) 3 sets x 12,10,8

3) One Arm Dumbbell Extension 3 sets x 12,10,8

Friday: Legs-Shoulders

Legs Exercises

1) Leg Extensions (machine) 4 sets x 12,10,8,8

2) Squats Barbell or Machine 4 sets x 12,10,8,8

3) Dumbbell Lunges 3 sets x 12,10,10

4) Leg Curls (Lying-machine) 3 sets x 12,10,10

Shoulder Exercises

1) Barbell or Dumbbell Shoulder Press 4 sets x 12,10,8,8

2) Arnold Dumbbell Press 3 sets x 12,10,8

3) Dumbbell Raise (Front or side) 3 sets x 12,10,8

4) Cable Chin Rows (Standing) 3 sets x 12,10,8

Always train the major body-part first: Chest, Back, Legs and continue with the minors: Biceps, Triceps, Shoulders (Shoulders are considered as a medium size body-part, so whenever you have the chance train them separately). You can shuffle the exercises of each body part the way you like, but keep in mind that main exercises like bench press for chest, squat for legs or shoulder presses should be executed first.

If you are currently on a mass or volume workout routine, then lift maximum weight and decrease your reps. I call this training schedule "3-day workout routine". However, if you have some extra time you can perform it four or even five times a week. Just keep in mind to rotate the workouts. For example, if you add training session on Thursday, then work on your legs and shoulders on Thursday and on Friday train your chest and biceps. Never break the sequence of the above-mentioned workout routine so that all body-parts are being trained the same.

Whether you are on the 3-day or the 5-day workout routine, remember that muscle build is a result of three different factors: Training, nutrition and resting. Each one of these factors is equally important.
Keep those muscles pumping!

Chris G Pap
Since 1993 involved in bodybuilding and fitness area.Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition.
http://www.strengthtrainingmuscle.com/

Original article

How Popular Is Bodybuilding Today

In today society, a lot less people have started bodybuilding, and more people have started fitness model programs. Not a lot of people want to be huge with massive biceps and big chest anymore. Instead, they would rather want to have a lean, ripped physique of a cover shoot model. How has bodybuilding popularity declined in the last twenty years? I'll show you how and why people shun bodybuilding and how you can make a difference.

Back in the "Golden Age" of bodybuilding, people were fascinated at how men can develop their muscles in way that makes people want to start bodybuilding themselves. Take a look at Eugen Sandow, the "father" of bodybuilding. He had a lean, muscular, ripped physique with insane ab muscles. Then came along other bodybuilding icons, like Steve Reeves, Reg Park, and many other famous athletes. But the real bodybuilding craze began with Arnold Schwarzenegger, after appearing in the bodybuilding movie "Pumping Iron". Widely considered to be the greatest bodybuilder ever, he made bodybuilding and himself a household name. From that point on, people opened many gyms everywhere to start bodybuilding, whether it's to go professional or just to build muscle. Movie directors recruited bodybuilders like Arnold to star in their movies. For a long time, the bodybuilding era was spreading all over the world.

But what went wrong? How did this era slowly dwindle away? Simple. People started getting "too big, too muscular", which made people think that it looks impulsive, overbearing, and to add it all up, disgusting. Today, bodybuilders want to be bigger and muscular than their opponents. Bodybuilders like Jay Cutler and Ronnie Coleman are perfect examples of people are "overdone" their muscle growth and development. What really put a stop to this era was the movie "Fight Club" with Brad Pitt, where the lean, muscular body was introduced, and people realized that you don't have to big, you just have to get lean. My opinion is that men have become "feminized", meaning they want a body that will look more attractive to a woman and people start modeling like women, which is easy to understand why men today wear pink t-shirts or shirts that say "Real men wear pink". This is absurd!

Let's talk about Arnold for a moment. Why do you think he was considered the best bodybuilder? Was it because he had the biggest muscles? Or than he had a confident presence when he went on the bodybuilding stage? Maybe it could be that he gave the best advice on building muscle? It was any one of these three reasons. In the movie "Pumping Iron", Arnold talked about having the perfect physique. He said, "You have to get you proportions right. If you look in the mirror and say "Okay, I need a little bit more deltoids. So you would go to the gym and put those deltoids on. Where as an artist would just slap his brush on a picture there it's done. We have to do it the hard way because we building the human body. Now some people will look at you funny like you're doing something strange, but it's not really something a lot of people know about. And once you find out about it, you understand so much about bodybuilding that you haven't realized before".

You see? Arnold had the perfect proportional body, and bodybuilding enthusiasts knew that. He differs a lot compared to today's bodybuilders, who build their bodies out of proportion. So how can you make a difference in building muscle? Get you proportions right. Let every muscle be just right, not smaller or bigger than it needs to be. Hope you enjoyed this article and will properly make the best in building muscle.

If want to know more about how the "Golden Age" bodybuilders used to build muscle, then go and watch the movie "Pumping Iron". If you are looking for a program that allows you to get your proportions right while building muscle, then you should go to http://www.leehayward.com/ for a range of muscle building programs.

Original article

How to Make the Most of Bodybuilding Supplements

Bodybuilding supplements are great for a body builder. The products have been specially designed to enhance your performance during workouts. They come in a wide range therefore, you can always settle for a product that serves your needs best. However, it is imperative to know how to make the most of the products so as to get the most desirable results.

Define your goals

Prior to using bodybuilding supplements, it is imperative to define your goals. This is because the products have been designed for different purposes. There are products that help to build a lean and physically fit body while others are designed to build body muscles. Therefore, deciding on what you want say level of fitness that you want to achieve helps you to settle for the right product. Ensure to choose a product that enables you to optimize on your goals and rest assured of the best possible results. Take time to read client and expert reviews so as to settle for a product that serves your needs best.

Look for healthy supplements

When working out, it is imperative to use products that enhance your general health. Learn more about specific supplement and how it's going to benefit you. Go through its ingredients, any side effect and overall benefits of a product. Having comprehensive information will enable you to settle for the most ideal supplement that offers notable results within the anticipated period of time. A product that enhances your general health is the best because it builds muscles while supplying the body with essential nutrients. Consider products with a wide range of vitamins and minerals to make the most of the supplements.

Buy from the right store

There are many stores that offer body building products online and offline. Even so, it is wise to do your home work well and settle for a store that is well reputed, experienced and licensed to offer the products. This is one of the best ways to rest assured of products that are of the best quality and safe for human consumption. Take time to read testimonials and client reviews to get the right store. The store should provide quality services and explain in detail how to use the products for the best possible results. Should you need any clarification; a good store will always offer the services you may need so as to make the most of your supplements. More importantly follow instructions as provided to get the best results.

It is evident bodybuilding supplements come with many benefits. However, you have to get the right product and use it correctly so as to benefit from your bodybuilding supplements.

Original article

Functional Strength Training - Try Something New

You may have heard me talk about functional (or practical) strength. Functional strength is used a lot by athletes who want to get rather strong in a particular aspect of their sport. For example I do Judo so I need a good strong grip. To do this I climb a rope, do a lot of Deadlifts and chin ups. These exercises not only strengthen my hands but also strengthen my back, biceps and abs.

In this report I'm going to talk about what functional strength is, what exercises are functional how you can learn more about it.

What is functional strength?
Functional strength is strength that you can use in everyday activities. For example what good is a rugby player who can bench press 200kg but cannot fend off a tackle? Functional strength training is being able to use that 200kg bench press and converting it into being able to fend off a tackle.

Another example of functional strength is a mother holding a baby in her arms for hours on end. You cannot convert this type of movement into a bench press or leg press movement, it is purely functional.

Gymnasts are a perfect example of functional strength. They can hold themselves on the rings and display awesome feats of strength but get them in the gym and they are nowhere near as strong as they look. This is purely because they are using their strength and co-ordination in a way that is practical for their sport and their needs.

What exercises are functional?
There are two types of exercises: Isolation and Compound movements. Isolation exercises work one or maybe two muscles at a time for eg: bicep curls, Pec Flyes, tricep kickbacks etc.

Compound movements are techniques that work between 2 and 6 muscles these are the bench presses, shoulder presses, squats, deadlifts etc.

I classify functional exercises as exercises that work the whole body. Exercises such as deadlifts, deep squats, standing SA shoulder press, carrying sandbags, sledgehammer work, keg lifts, pushing cars, rope climbing, tyre pulling, medicine ball throws, power cleans, power snatch, towel chin-ups etc. All of these exercises work and involve the whole body resulting in a full body conditioning and muscle co-ordination.

So if you want to do something different with your training instead of a boring bodybuilding program full of isolation exercises try doing a full body workout using practical exercises. Exercises and challenges such as:
- Hold onto a 25kg weight plate for 30 minutes without putting it down
- Try pushing a car round a car park for 20 minutes
- Carry a 20kg-boxing bag round the block.
- Attach a rope to a car tyre and pull it along hand over hand or bear crawl with it
- Piggyback a friend up a mountain
- Do 60 reps of body weight power cleans with 10 sec break in between each rep
- Row on a rowing machine superset with box jumps
- Do 30 reps of BW on squats superset with 1000m rowing
- Use kettle bells

Training for functional strength is great fun because you are doing something different besides a bench press and bicep curl. You are using your entire body to lift, pull and push all sorts of things, which requires massive amounts of muscle involvement and co-ordination.
If you participate in any physical activity like being a gardener, mowing lawns, playing rugby, Judo, wrestling etc you will feel the difference in not only strength but conditioning to.

I highly recommend functional strength training to anyone for the simple fact that it's fun, different, targets and uses the whole body - something that everyone needs.

Author: Matt D'Aquino
http://www.workoutsforjudo.com/

Matt D'Aquino is the founder of Beyond Grappling fitness and conditioning. He is a 2008 Beijing Judo Olympian as well as nationally ranked freestyle wrestler and National Champion in Brazilian Jujitsu. Matt has a passion for teaching all forms of grappling and is on the journey to qualify for his 2nd Olympic Games.

To learn more about Matt and his fitness and conditioning training visit http://www.workoutsforjudo.com/

Original article

How to Build Lean Muscle - Think Health First

When you look through the pages of any popular bodybuilding magazine you will see ads for products that promise to give you a jolt before you workout.

Products that promise to give you a pump-and products that you take post workout.

While this is all well and good, the one thing that does not get enough play is this-health.

Yes, you read that correctly, health.

Or more to the point, the health of your immune system.

Why?

Simple.

If you are constantly on the verge of a cold or flu, how hard do you think you will be able to train?

Plus, I know a lot of people, when the start to feel sick, the last thing they want to do is pound down a protein drink or some grilled chicken breasts. No chance!

They want junk food-and they want it now.

COVER THE BASICS FIRST

As mentioned above, there are tons of products around, but before you spend some cash, ask yourself this question-do I have my basic nutrition needs covered first?

Like a good quality vitamin and mineral supplement.

Along with a shopping cart full of nutritious vegetables like broccoli and cauliflower and onions-just to name a few.

It would not hurt to have a nice big salad everyday too.

If you are thinking, what does all of this have to do with building lean muscle-or any kind of muscle-for that matter?

Simple.

The better you eat, the better you will feel and the better you feel the harder you can train.

Which means you can gain more muscle.

As an added benefit, by eating foods rich in antioxidants and other healthy substances chances are you immune system will be running in high gear-which can potentially mean less sick days.

Less sick days mean training days-good stuff.

A POINT

Please do not take this article to mean that I am against all traditional bodybuilding supplements-because I am not.

I just think sometimes we get so caught up in the new stuff that we forget about the basics-and the basics have worked for years and will continue to work.

CONCLUSION

Yes, vitamin and mineral supplements along with healthy antioxidant loaded foods are not flashy, but when you combine them with good quality protein, quality carbs, and healthy fats you will have a nutrition profile that will not only help you build muscle, but feel great too-nice!

GO FOR IT!

Who else wants to learn how to build a big chest using two almost completely forgotten exercises? Click here to grab your FREE report. You will also receive weekly tips, advice and product reviews that will help you make greater gains in the gym than ever before. Visit http://www.howtobuildupmuscle.net/

Original article

Real 8 Minute Abs, Without The BS

An 8 minute ab workout that shows results? Seriously?

Yes, actually. If you have an effective workout and diet plan, just a short workout will do it.

Sound to good to be true? Yes, a little. Of course, if you just spend that little amount of time at the gym then you'll need to be rigidly adhering to your program. If you're just spending 8 minutes doing your abdominal workout, you can't be lazy.

So, here's your workout guide for 8 to 10 minute abs, with a workout and diet plan. Try it - I think you'll be pleased with the results.

8 Minute Ab Workout

Here's the most important part: make your workout intense. Since you're only working out for 8 minutes, you have to make sure that those few minutes are unlike anything else you've done.

So, what kind of lifts should you do? Hard ones.

Sorry, no bicep curls. Just squats, deadlifts, bench presses, weighted chin-ups, and some clean and presses.

Don't like big, multi-joint lifts? Then I guess the 8 minute ab workouts aren't for you.

Now, the 8 minutes refers to the actual time you spend lifting. Not including your rests between sets, or between exercises, or your drive to the gym. So it's not as disconcertingly easy as you might have been led to believe... but it works.

Oh, and ab exercises? If you still have time after big lifts, throw a few crunches on at the end. What?! That's it?!

Yes. Easy, and deceptively simple.

Now, as for your diet...

The 8 Minute Ab Workout Diet

The diet is the most important parts of your abs workout. And it's not actually part of the workout, but it is the part that gets you results.

I don't' care how monstrous your abdominal muscles get, using the 8 minute ab workout or any other workout. If you're carrying too much fat around, nobody will be able to see your abs - it's as simple as that.

Simply stated, you must diet down to lose fat. When your body fat percentage is low enough, you'll be able to see your abs - it's as beautiful and frustrating and as uncomplicated as that.

Now, the details of how to diet down to lose the fat while retaining muscle are a bit tricky. And very personal - you must find a system that works for you, yourself. But diet is the crux of making your abs stand out.

The 8 minute ab workout and diet aren't easy. Hell, choosing and sticking to any diet and workout routine is hard.

However, this one is guaranteed to get you results. And it only takes a minimum of your precious time. If you value your time and actually want to make progress, then commit to taking this up and really giving it a good try.

And if you want to lean more about how to get ripped with a minimum of effort and energy, check out the links below. They give you the exact details for how to diet to lose fat, and the best ways to put on the muscle that you want.

If you want to get more info about how to get ripped, check out the How To Get Abs E-Book. Or read more info at my site, Complete Strength Training. I'm an American College of Sports Medicine certified Personal Trainer and I've been lifting heavy things, trying different diets, and practicing Japanese martial arts for quite a while. There's a lot of info about all different kinds of strength and weight training, and how to get ripped. Check it out! - Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.

Original article

How To Get Washboard Abs - Really

How to get washboard abs? Well, it's pretty simple to do. Diet down until you've lost almost all of your fat, then do ab exercises to make your abdominal muscle stand out even more.

See, it's simple. But not always easy, especially since it involves such rigid control of your food, eating habits, and exercise. No B.S., you don't need specialized workouts or exercises - just self control, and determination.

Here are some good rules to follow for how to get ripped abs. They've helped me get ripped, and I think they'll help you as well.

Eat Calorie Diffuse Foods

This is a nice trick so that you can eat a lot of food, but not a lot of calories. It'll give you that nice sensation of being full.

Vegetables are the king of calorie diffuse food. Squash are great for this, especially butternut and acorn squash - half of a whole, big butternut squash, baked, might be 100 calories. Maybe.

Now, I know that low carbohydrate diets give you an edge is weight loss by minimizing the hormone insulin. But, getting a six pack is all about removing the last 5, 10, or 15 pounds of fat from your frame, which should be done slowly and, as much as possible, in a way that's enjoyable for you.

How to get washboard abs one or two weeks faster may not work for you. it might be better to go slow with a program that's doable for you, rather than drop your weight fast with a program that's less doable - and less sustainable.

Make Exercise A Part Of Your Life

Exercise burns calories - everybody knows that. But it also makes a lot of good hormonal stuff happen in your body, gives you a much bigger calorie deficit to work with, and is loads of fun.

As far as hormonal stuff, exercise increases your insulin sensitivity and can even help blunt your appetite (though you need to do some experimenting and find out which exercises are best for your). Exercise triggers tons of good hormonal stuff in your body which help you to get fit, beyond just burning calories.

It also gives you a bigger calorie deficit to work with. I'm really short, 5'4", so even with my muscle mass when I diet I'm not eating very much (between 1,200 to 1,500 calories a day). If you regularly exercise, whether it's dancing, or climbing, or inline skating, or weight lifting, or running, or swordsmanship, or whatever - it helps you burn more calories when you diet. And it allows you to eat more when you're trying to add muscle.

And exercise is just fun! The social aspects of it, the physical aspects of it, how your mind works and focuses, and the endorphins that your brain releases all make you feel good.

If you have an active life that you enjoy, that's make the harder bits easier to bear. Especially dieting

Oh, and...

Don't Worry About Ab Exercises

What?! I'm telling you how to get washboard abs, and I'm telling you to NOT DO ANY AB EXERCISES!?

Yes. You don't need them - just do weight lifting with big lifts that work a lot of muscles, and (ideally) lifts like the standing barbell press that require core strength.

When you get your body fat percentage down low enough, you'll get your ripped abs. That's the most important part. The rest is just commentary. There are a few more tips below that'll help, but really you just have to get up off your rear end and do it.

If you want to get more info about how to get ripped, check out the How To Get Abs E-Book. Or read more info at my site, Complete Strength Training. I'm an American College of Sports Medicine certified Personal Trainer and I've been lifting heavy things, trying different diets, and practicing Japanese martial arts for quite a while. There's a lot of info about all different kinds of strength and weight training, and how to get ripped. Check it out! - Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.

Original article

Best Tips to Gain Muscle Mass

People, who have no relation to sports at all, are aware that the best way to gain mass is to sit around all day, burn minimum calories and eat all kinds of junk food. This is one way to gain mass and increase your weight. Let's say the easy way. Is this what we want? A body full of fat without exercise following an unhealthy way of living? Of course not.

When it comes to weightlifting, bodybuilding and sports in general, gaining mass means increasing your body-weight and in the same time increase lean muscle percentage. Increasing your muscle mass will make you feel stronger, healthier and more confident since your whole appearance will change dramatically. To avoid any misunderstanding gaining muscle mass doesn't mean you will end up looking like the bodybuilding professionals you see on the magazine covers. You will be witnessing your own improvement day by day and you can regulate the progress you make.

So, I have listed five simple rules to follow, which will help you achieve your goals:

1) Work on Your Strength

Before starting your muscle gain plan, make sure you have spent a couple of months working on strength training routines and cardiovascular exercise. The higher your strength levels are the more you can lift allowing you to add pure muscle mass.

2) Physique

Cardiovascular is also crucial at this phase since you need endurance for the heavy workload that lies ahead of you. Cardio creates new blood vessels allowing more blood inside the muscle cells triggering muscle growth.

3) Weight Gainers

You will need lots of extra quality calories, sourcing from carbohydrates and proteins. This can be provided from a weight gainer. There is a great variety to choose from in the market. Take your time and research in order to find the best weight gainer that suits you.

4) Maximum Weight and Minimum Reps

I will suggest a mass gain workout routine in a next article of mine, but until then you should keep in mind that you must work with maximum weight around 80 percent of your maximum lift and reduce your reps at three to four tops. This way you will pump your muscles and force your body to create new muscle fibers in order to support your workload.

5) Minimize Cardiovascular and Abs Training

Cardiovascular and abs training is not your priority at this phase. Reduce your cardio pace to medium and train your abs no more than twice a week. Don't worry. You will have the opportunity to work on them while you get ripped after the mass gaining period.

Keep those muscles pumping!

Chris G Pap
Since 1993 involved in bodybuilding and fitness area.Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition. http://www.strengthtrainingmuscle.com/

Original article

How To Know If Bodybuilding Is For You?

Bodybuilding is slightly different to just going into the gym to train for strength, power and fitness, although it does encompass these things. Bodybuilding is generally defined as using weight training as a mechanism to change your body appearance. Now the word bodybuilding invokes images of giant muscular men with their clothes tearing in places that they don't normally tear, but this doesn't necessarily have to be the case, in fact that level of muscular development required years of dedicated and highly specialized training and nutrition to achieve. Here are a couple of the pros and cons of bodybuilding, so you can decide if it is a path you would like to try.

Advantages

1. Firstly, bodybuilding allows you to gain or lose body weight at will when used in conjunction with diet. It is relatively easy for over or underweight people to attain a more 'normal' build by being disciplined and following good weight training workouts and dietary advice.

2. It is possible to develop quite large amounts of strength in a relatively short amount of time when you work-out using weights. The added weight causes your body to adapt much quicker than if you were simply performing repetitive tasks. The extra strength you gain can become quite valuable in the course of your daily life for a number of reasons. Your daily tasks can become much easier, and the extra strength you now have is handy to have in case of emergencies or unexpected tasks. Having strong limbs and good core strength will likely help you avoid injuries, serious and minor, including back and shoulder problems.

3. Bodybuilding allows you to isolate and target any muscle group, regardless of how small or large they might be. This means that you can target and train your lower back if you find that you get fatigued in the lower back when at work, which could lead to injury. Alternatively you could increase the size and strength of your arms if you need added strength to be better at a particular sport. This is different to general fitness training, which provides smaller more general improvements across the entire body.

4. You won't outgrow your equipment, as you might do when you do calisthenics. No I don't mean you outgrow your body, I mean that for calisthenics you are restricted to using your body weight, and once your body has adapted to this load it is hard to see further muscular and strength improvements. With bodybuilding, you simply add more weight to the dumbbell, barbells or weight machines to force your body to grow and adapt.

Disadvantages

So there are a couple of disadvantages you might want to consider before undertaking bodybuilding exercises, just to make sure that it is what you are looking for:

1. The first disadvantage is that bodybuilding is quite repetitive and can become boring, especially if you follow the same program for a long period of time. If you change your training program regularly though, the boredom is reduced. Furthermore, the more you progress into bodybuilding, the more detailed and specific your workouts will become which keeps the boredom at bay as well, as you're constantly monitoring tweaking and improving your training programs.

2. If you're looking for cardiovascular fitness, bodybuilding isn't ideal for this. You will actually need to perform targeted endurance training to improve this. While bodybuilding is primarily concerned with building muscle, advanced bodybuilders still actually add quite a lot of cardiovascular exercise to their programs I order to minimize body fat and appear ripped.

There you have it, some of the main pros and cons of bodybuilding. If you think that bodybuilding is something that you would like to try, simply visit your local gym and see what facilities they have available and advice they can give you.

Alexi has studied and worked in the health and fitness industry for over 10 years and specializes in health, lifestyle and fitness topics. Alexi has a number of websites that provide valuable information on equipment that helps you get the most out of your training sessions. You can read all about weight lifting gloves for women at his website about Harbinger Gloves.

Original article

A Few Suggestions for the First Time Lifter

There's a lot of confusion to novice lifters that are just beginning to learn the ropes of resistance barbell training. I'm going to explain some concepts that you should pretty much make concrete with any workout program unless you're on a juice cycle. Here are some guidelines I've learned over the past several years.

Proper balance:
For every push, there should be a pull to work an even balance between opposing forces on the same plane and the agonists and antagonists which produce these forces. A general rule of thumb, is each routine should have one horizontal push, one horizontal pull, one vertical push, one vertical pull, a squat and a deadlift. These are your basic compound exercises involved with any training program that surrenders focus onto all of the major natural movements and the prime functions of the agonists and synergists worked.

Example: bench press (horizontal push), bent over row (horizontal pull), press (vertical push), pullup (vertical pull). Those are your four major upper body pushes and pulls. Every movement that pushes resistance away from your body, should also require a pull in the same plane of motion. It is not until a movement begins to stall and the synergist or stabilizer needs more specialized training that accessory compounds and isolation exercises are necessary for continuous progression.

Training frequency:
A lot of people think that training with more exercises is better, but that is simply wrong. Mark Rippetoe did a pretty brilliant job in starting strength of teaching novice lifters that you do not need hundreds of exercises for significant growth. You just need small volume, more frequency and high intensity with proper technique and nutrition.

The more exercises in a routine, the harder it is to progress and learn these exercises and the faster the endocrine system will flood. Think about it, if you go full boar on the bench press, then turn right around and do incline presses, your chest and shoulder muscles will be too exhausted to make fast personal bests and progression. Plus, muscle does not need a week to recover to be trained. You'll need to train each muscle 2-3 times per week depending upon your experience and the program you're doing. Your nutrition cycle (bulking, cutting) will also determine your CNS' ability to recovery quicker.

Train with proper volume:
We just covered why it's better to spread your volume out over a week; rather than completely destroy a muscle group and wait a week and then destroy it again. This basically turns into a never ending cycle and the progression is much slower than focusing on overloading one muscle group, each workout.

There are two forms of hypertrophy (muscle growth) sarcoplasmic and myofibrillar. Myofibrillar hypertrophy is growth of the muscle fiber as it gains more myofibrils, which contract and generate tension in the muscle. This is accomplished easier with lower reps or "strength" training. Sarcoplasmic hypertrophy is an increase in the volume of the non-contractile muscle cell fluid, sarcoplasm. This fluid accounts for 25-30% of the muscle's size. This essentially is accomplished by higher rep or "endurance" training. This makes both rep ranges essential for overall muscular development.

People like to argue 8-12 reps is better for size and 4-6 reps is better for strength; this is a myth. Think about it, how good would it do you to do 10 reps with the bar? You wouldn't gain much would you? That is because you need to have enough weight on the bar before the volume scheme even becomes significant. People say 4-6 reps is for strength, and once again, this can also be looked at as a myth. You can get stronger with any rep range, but 4-6 reps generally trains the CNS and natural motor pattern better than higher reps. Hypertrophy is more depended upon size, consistency and training all of the muscle fibers - both endurance fibers and strength fibers for both forms of hypertrophy discussed. It's better to train "heavy" on Monday with 3x5, then "light" on the same movements Thursday with 3x10-12. You stimulate all muscle fibers this way.

Train your WHOLE body:
Your body was designed to perform as a unit. Your body doesn't think "muscles" it thinks "movements". You're not doing "chest", you're doing bench press; you're not doing "legs", you're doing squats; you're not doing "shoulders", you're doing presses. See my point? Muscles were designed to perform together optimally as a unit. The more muscles involved, the easier the distributed resistance is moved. You want your stabilizers to perform with your synergists (assistant movers) and your agonists (prime movers). This is how weight is lifted safely and balanced.

Furthermore, studies have shown the more overall tension applied to the body, the greater the release of hormones. In example, during a squat, there are significantly more testosterone and growth hormone released than barbell curls, so the endocrine system is more involved with more total body training. That means if you try to isolate your chest, less muscle building hormones are released than if you work your chest, legs, back and shoulders. This means it's better to do movements of each body part better than focusing on one body part during workouts. Not only for hormonal release, but if you're train antagonistically, each muscle group is fresh upon the start and this makes it easier to make linear progression. How important are these hormones? Well, it is believed the prime reason men are stronger than women is the larger amount of testosterone.

Learn what REST means:
For those of you who like to train 5-6 days a week, this is fine for bodybuilders on steroids, and I do not doubt that sometime in the past you've worked out 6 days per week successfully. I'm not saying you will not get results this way, but what I am saying is 24 hours after stimulating muscle tissue, testosterone levels have dropped significantly and cortisol (a catabolic hormone) is raised and it makes it harder for muscle to growth. Bodybuilders that are on steroids do not care about this rule, because steroids do not allow the hormones to go catabolic.

Steroids cut off natural testosterone and causes a release of synthetic testosterone constantly high that never runs out and is more efficient with building muscle. For people on steroids, the more they train, then the better off they are. For those of us using our God given endocrine systems, we have to let HDL cholesterol buildup in our bodies to be converted into testosterone, which means letting our endocrine system rest. People like to think you overtrain "muscles" and this is not true. You overtrain body systems - the nervous system, the endocrine system.

Will "MVP" Riggs
ACE-CPT
Student of physiotherapy

Original article

Six Tips to Increase Your Metabolism

Metabolism is the procedure in which the body burns down calories and converts them into energy. In other words, our organism is consuming "fuel" in order to support all the necessary bodily functions.

People who have the privilege to have better metabolism, burn fat more easily and worry less about the amount and the quality of food they intake. It is true that some have the genetic gift to have better metabolism than others. However, there are certain ways to improve your metabolism. I give you ten tips to help you towards that direction and I would advise you to follow as many as possible:

1) Eat Less but More Often.
If you manage to adopt new eating habits you will notice the changes in your body almost immediately! Eating less and more often gives your body the opportunity to metabolize the exact amount of food it needs without storing it as fat.

2) Importance of a High Quality Breakfast
Breakfast is without a doubt the most important meal of the day. In the morning, after a good night sleep the organism stays without nutrients for over eight hours. So, it is essential to provide yourself with a high quality breakfast.

3) Increase Protein Intake and Reduce Carbohydrates
Protein is the core of the muscular system. Add more protein to build more muscle and reduce fat. People with a higher muscle percentage develop better metabolism.

4) Essential Vitamins
Vitamins and especially the vitamins of the B-complex plus E and C are crucial for your metabolism process. They work as antioxidants therefore they play a very significant role as fat burners.

5) Green Tea and Coffee
You have probably heard of various side-effects of coffee. However, if you consume it limited, let's say one cup every morning you will get all the benefits. Studies have shown that coffee helps increase metabolism. Green tea is used as a natural fat burner and is being suggested from experts to people who are trying to lose weight.

6) Exercise and Workout
This is maybe the most important factor among all. Exercise and regular workout triggers your metabolism the right way, burns extra calories, creates muscle and is your ultimate weapon against fat. To understand the essence of workout and especially workout with weights, I must note that one pound of muscle burns nine times more calories than a pound of fat. While you build muscle your metabolism ratio accelerates in the same time!

Follow these simple tips and I am sure that you will start to notice the first results sooner than you think.

Keep those muscles pumping!

Chris G Pap
Since 1993 involved in bodybuilding and fitness area.Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition.
http://www.strengthtrainingmuscle.com/

Original article

Types of Muscle Contractions

There are several different types of muscular contractions used while exercising. These contractions are Concentric, Eccentric, Isometric, Isokinetic. This article outlines what these contractions are what movements represent each contraction. This is very important for gym programming as well as identifying what exercises trainers need to be performing depending on what results they want.

Concentric:

Concentric (or isotonic) contractions are the most commonly used contraction within the gym environment. A concentric contraction in scientific terms means 'an individual muscle shortening under resistance.' This simply means the muscle getting smaller while lifting a weight. For example on the upward phase of a bicep curl the bicep gets smaller while lifting weight.

Concentric exercises include:

- Upward phase of a bench press

- Upward phase of a bicep curl

- Upward phase of a squat

Eccentric:

Eccentric muscle contractions are just as common in the gym as concentric contractions. Eccentric contractions is 'a muscle lengthening under resistance.' Meaning the opposite of concentric, the muscle is getting longer while holding a weight. For example the downward phase of a bicep curl the bicep muscle is lengthening while holding a weight. On average most people are 40% stronger on the eccentric phase of any given lift. For instance its easier to longer the weight down on bench press but so much harder pressing it up. For advance weight trainer's eccentric muscle training is a program where the trainer only ever eccentrically lowers the weight and never concentrically lifts it. This type of training is only for advance lifters due to the fact that they are lifting more weight than they can lift concentrically.

Eccentric exercise include:

- Downward phase of a bench press

- Downward phase of a bicep curl

- Running downhill or walking down stairs

Isometric:

Isometric contractions are rarely seen in the gym. This is because they are hard and not very practical. Isometric contractions are when 'a muscle maintains the same length under load.' This means that your muscles are staying the same length but are still contracting as hard as they can. Pushing against a wall is a perfect example. When you push on a wall (or any immovable object) your muscles are contracting but are staying the same length. Isometric training is really only good for people that are always pushing against something that barely moves.

Isometric exercises include:

- Arm wrestling

- Pushing in a scrum in rugby

- Pushing your car to jump start it

Isokinetic:

Isokinetic is very similar to concentric contractions so a lot of people get confused by it. Isokinetic is "constant resistance to a particular muscle throughout the entire range of movement.' In simple words this means that the weight is the same throughout the entire range of movement of any given exercise. For example on a bench press the bottom third is the hardest part while the middle and the lockout (for most people) is the easiest. Isokinetic training means that the same resistance is used throughout the entire range of movement.

Isokinetic exercises include:

- Swimming

- Any exercise on a hydraulic machine

Author: Matt D'Aquino
http://www.workoutsforjudo.com/

Matt D'Aquino is the founder of Beyond Grappling fitness and conditioning. He is a 2008 Beijing Judo Olympian as well as nationally ranked freestyle wrestler and National Champion in Brazilian Jujitsu. Matt has a passion for teaching all forms of grappling and is on the journey to qualify for his 2nd Olympic Games.

To learn more about Matt and his fitness and conditioning training visit http://www.workoutsforjudo.com/

Original article

Best Bodybuilding Program - Become a Pro

The best bodybuilding program is such a misused word nowadays because everybody claims to be in possession of it. But what is the best bodybuilding program and what makes it so? You see, there are a lot of programs that have some value, but most of them lack the complete package.

The program that you want should be one that basically has everything you will ever need to reach your dream physique, but finding that kind of program can be challenging. You need to be on the lookout for several things.

What to Look Out For

A good way to know if the program is the best bodybuilding program is to look at how professional the processes related to the program are. This entails the sales page, the info you can find about it and info about the author.

If all of this info is available in a professional manner, then it is a good hint that it can be the best bodybuilding program you are looking for because they believe in their product and have invested time and money into making it professional.

And does the program have different workout programs that are suited for you. This is absolutely important because you want your best bodybuilding program to have a program that can make you reach your goal. That could be a specific full body program to gain muscle or a program to build muscle while you lose fat etc.

If the following is not in the best bodybuilding program you have found, then you should probably look elsewhere. What we are talking about is called nutrition. If you don't know it yet, then you should know that you can't build muscle if you don't have the right nutrition. And you can't reach your dream physique if you do not have the right nutrition. This is very important in the best muscle building program.

If you want to have effective workouts, then the program should also have a demonstration of the different workouts. By having a demonstration of the workouts in the best bodybuilding program, you will not only avoid injuries that can keep you away from your dream physique, but you will also work out the right way to achieve that physique.

Also look for results that people have gotten using the program. Is the success rate high and if it is, then you know that you can experience the results yourself with the program.

Trust Your Instinct

If most of the requirements are met when you find the best bodybuilding program, then the only way you will know for sure if it is the right one is by trusting your instinct. What does your gut feeling tell you, do you feel that the program is the right one for you.

You see, no matter what best bodybuilding program you find, you should be prepared for a long sales talk, but only you know deep inside if the program is the right one for you.

Are you tired of not being able to wear the clothes you want, not feeling comfortable in your body, not liking what you see in the mirror and not being able to go to the beach? Then visit http://musclebuildingprogramreviewed.com/ to make your Dream Physique become a Reality...

Don't waste anymore time, let me teach you how you can totally Transform your body. Visit us Now for the best Muscle Building Programs on the market today.

Original article

Start Getting Your Chiseled Abs Today!

Start getting the chiseled abs you want today. It's not easy, or everybody would have them, but it can be simple.

You might have been putting it off, but start now. Starting is half the battle - the other half is continuing to the end.

But, here's how to get your ripped 6 pack...

Lose More Fat

Your muscles might be big right now. But if you have extra fat, nobody will see them.

The key to getting chiseled abs is losing fat. Once you've lost a lot of body fat, your ripped 6 pack will show.

Of course, if you don't have much muscle you'll look think and scrawny when you're ripped. But you can drop the fat and then add muscle.

Just keep a low body fat percentage. I don't care what other tricks you use, that's how to do it.

Eat More Veggies and Protein

Vegetables and protein are great for losing fat. And not just because they are 'healthy', or have omega-3s, or because they have lots of vitamins, or whatever.

First, protein is necessary for maintaining (and growing) muscle mass. And when you're dieting down, it's especially necessary for maintaining your muscle mass - which you want to keep at all costs!

Second, protein is very satiating. It'll keep hunger at bay for a long time, which is nice. Rather than something sugary like marzipan or a chocolate bar, which is sugary and will probably leave you feeling hungry again very soon.

Third, protein has a very high thermic load. Your body spends a lot of energy to process it, so it's really more like 3.2 calories per gram, rather than the official 4 calories per gram. This isn't a big difference, but it comes in handy for accelerating fat loss.

Vegetables are great because they are so calories diffuse. You can eat a heaping pile of vegetables and only be eating 100 or 200 calories - they'll really fill you up!

Sleep More

Seriously, sleep will help you get chiseled abs. Or perform better in athletics, or do anything better, really.

First, sleep is when you do a lot of regenerating. If you're athletic at all, get your sleep - you'll need it to build up more muscle.

Also, testosterone and growth hormone are both released when you sleep. These help you lose fat and gain muscle, whether you're a guy or a girl.

And sleep deprivation mucks with your hormone ghrelin, causing you to get hungry. Staying up late and getting hungry is combo that favors late night sugary munchies, and not weight loss.

Get your sleep. And other people will like you with more sleep, since you won't be as cranky!

Now, Start!

You've spent enough time reading about how to get chiseled abs. More important than anything else is simply deciding to start, and doing it!

Commit to doing it, and take at least one concrete action towards your goal, whether that's buying an e-book or finally getting all the crap food out of your house - today! Action is superior to perfection.

If you need more ideas or methods to make your weight loss easier, check out the links below. But seriously, start today.

If you want to get more info about how to get ripped, check out the How To Get Abs E-Book. Or read more info at my site, Complete Strength Training. I'm an American College of Sports Medicine certified Personal Trainer and I've been lifting heavy things, trying different diets, and practicing Japanese martial arts for quite a while. There's a lot of info about all different kinds of strength and weight training, and how to get ripped. Check it out!

- Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.

Original article

Women's Bodybuilding: Controversial Fad or Life Changing Sport

One of the biggest changes in the world of bodybuilding has been the growing proportion of women in the sport. Increasingly more and more women are choosing bodybuilding as a method to improve their health, fitness and strength, which is hardly surprising given how successful this sport can be in achieving these goals.

One of the pioneers of female bodybuilding was Lisa Lyon, who developed many of the dance-like muscle poses that are still popular today. She also sought out a variety of photographers that took the photos that introduced the sculpted female body to the world. The stunning Rachel McLish, who won the very first female Ms. Olympia title then set the standards that many female bodybuilders still try to achieve today. She managed to combine her sexy looks with muscularity and body tone and in doing so created a benchmark that many people still aspire to.

The world of women's bodybuilding however had to travel a relatively rocky road to reach the point of relative acceptance that it enjoys today. Women had never built their muscles for aesthetic purposes before, although they have always used other forms of exercise to keep fit and attractive. In any case, bodybuilding for women was not widely approved of at first and was criticized by both men and women. These days however, women's bodybuilding, while not nearly as popular as men's bodybuilding is a much more accepted form of fitness. Whether this is simply the sport itself maturing, changing personal beliefs or the growing equality between the sexes, female bodybuilding is enjoying a much higher profile these days.

The most of obvious benefit of female bodybuilding is its effect on health and fitness. As has been written before, bodybuilding provides a very effective way to manage weight, health and body shape that many other general exercises and sports simply can't offer. This statement holds true whether the participant is male or female. Many women suffer from strength deficits, body weight issues and a loss of physical capacity, especially after childbirth, and bodybuilding is a great way to manage these issues. Unfortunately many women concentrate exclusively on aerobic exercise and never perform any form of resistance training as they have been told they will look like a man if they lift weights, which is of course a myth.

It is very common for women to try a variety of dieting programs, some of which are extremely unhealthy and misleading. These kinds of diets can cause a loss of general health, bone mass, and lean muscle mass. Bodybuilding can help avoid all of these issues as participants learn to integrate exercise and nutrition using well-developed and well-understood scientific principles into their daily lives and routines, which has obvious health benefits.

Many of these bodybuilding workouts that can be easily found online are as relevant for women as they are for men. Although the goal might be to develop muscle tone as opposed to developing muscle size this is easily accommodated by varying the sets, repetitions, and weights that are used when performing the exercises. Women who want to undertake bodybuilding should therefore learn the common exercises that are performed in the gym the same way as a man would, and incorporate them into a training program that uses higher repetition and lower weights in order to achieve the goal of increased body tone.

Alexi has studied and worked in the health and fitness industry for over 10 years and specializes in health, lifestyle and fitness topics. Alexi has a number of websites that provide valuable information on equipment that helps you get the most out of your training sessions. You can read all about workout gloves for women at his website about Harbinger Gloves.

Original article

Bodybuilding: Myths and Facts

If you've spent any time reading or talking to people about bodybuilding, it is almost inevitable that you've come across one of these bodybuilding myths. There are several bodybuilding myths that are floating around, and not a week goes by where I don't hear a new one spring up with next to no scientific merit behind it. Read on to find out the three most common bodybuilding myths that have done and continue to do the rounds.

Bodybuilding Makes Women Look Like Men

This is probably the number one reason that many women don't take up bodybuilding, however it actually has very little truth to it. In order for men to develop the muscular physique that they have (even before bodybuilding) they need testosterone. While it is true that women do produce small levels of testosterone, it is nowhere near the same amount as men, and they actually produce higher levels of oestrogen, the hormone associated with femininity. Because of the levels of these two hormones present, it is incredibly difficult for women to develop the muscle mass and quality that men produce without taking an extra supplement or male hormones.

Bodybuilding Can Stunt Your Growth

This myth came about because there are a somewhat disproportionate amount of competitive bodybuilders that are quite short in stature. In actuality, this disproportion is more likely due taller bodybuilders being selected for other sports where stature and size are important, leaving shorter bodybuilders to compete. In the same context, shorted bodybuilders might also do better in competition because their shorter limbs make their muscle bulk look better proportioned which is ideal for competitive bodybuilding.

Your Muscles Turn To Fat Once You Stop Working Out

I want to make one thing perfectly clear here, it is physically impossible for muscle to turn into fat. They are two separate types of tissue completely, and would be like saying that skin can turn into bone. The root of this myth comes from the fact that so many bodybuilders become relatively fat after they stop training. What happens in truth is that the muscles shrink once they are no longer trained, which takes a year or more to happen. During this time, the former bodybuilder makes the mistake of continuing to eat large quantities of nutrient dense foods as they did when they were training intensely and using up all their energy. This large intake of energy, coupled with the reduced energy expenditure means that the excess is stored as, amongst other things, fat. If you reduce your energy intake when you stop training, this myth can be avoided.

Those are probably the most common bodybuilding myths that I still hear on an almost daily basis. You can see how many of them come about, however you don't have to scratch far below the surface to see that they are also incorrect. Exercise in general, almost any exercise will have benefits for the person performing it. Sometimes the myths are simply excuses that others use to make themselves feel better about not doing something themselves.

Alexi has studied and worked in the health and fitness industry for over 10 years and specializes in health, lifestyle and fitness topics. Alexi has a number of websites that provide valuable information on equipment that helps you get the most out of your training sessions. You can read all about weight lifting gloves for men at his website on Harbinger Gloves.

Original article

Increasing Training Intensity: Intermediate Principles

In an early post I spoke about the two most basic ways to increase your training intensity in the gym; increasing your resistance, and increasing the number of repetitions in your sets. Throughout your training you will encounter a number of training plateaus, which are essentially barriers to achieving your goals. In order to keep achieving results and progress in your training you need to know how to break through these plateaus, which incidentally get longer and longer the more advanced your training state. One of the most effective ways to break through these plateaus is by increasing training intensity, which can be done a number of ways.

You should by now be quite experienced with the concepts of altering your training resistance and reps, and so I won't address them directly within this article. Instead I want to talk about varying the duration of your rest between sets. The first change you can make to your workout in order to increase the intensity is to shorten your rest period by around 15%. It is quite common that training programs prescribe a 60 second break between sets. As a start, try cutting that back to just 45 seconds. You should find that the workout on the whole is considerably more intense, and more difficult to sustain the same performance levels. This is of course a natural physiological response, and your body will again adapt over time to accommodate the increased workload. It does this by increasing the muscle strength, commonly by increasing muscle size.

Once you find that your body has adapted to the shorter rest period, you can do a couple of different things. You can of course alter the resistance, the number of reps in a set, the number of sets or progress to supersets. A superset is the term given to performing to sets back to back without a rest period between them. Supersets can target the same muscle group, opposing muscle groups, or different muscle groups altogether!

Probably the most common type of superset is the one that targets the same muscle group. For example, you perform a set of barbell bicep curls followed directly by dumbbell concentration curls without a rest period. This increases the intensity twofold: firstly because of the absence of a rest period, and secondly because the bicep is already in a fatigued state from the first exercise before performing the second exercise. One of the reasons this is so popular is because it has a dramatic effect on increasing muscle size. It has been show that when a muscle has to perform work while in a fatigued state the muscle increases its size more rapidly than without this stimulus.

The next most popular is the opposing muscle group superset. For example, you perform a set of dumbbell bicep curls followed directly by a set of dumbbell triceps extensions. The intensity is increased due to the absence of a rest period, however the emphasis with this kind of superset is to promote symmetry between the muscle groups. This is exceptionally important in order to prevent chronic injuries later on. It is simply not healthy to work the 'beach muscles' such as the biceps and chest while ignoring the triceps and back muscles as you might create an asymmetry and cause a hunch back for example.

The above techniques are based on the principle of altering the rest period between your sets, and in some cases eliminating it altogether. You wouldn't superset every exercise, in the same way that you don't need to reduce the rest period between every set. The aim is to increase the intensity, which you might only need to do in the first half of your workout in order to cause increased intensity through fatigue in the later half.

Alexi has studied and worked in the health and fitness industry for over 10 years and specializes in health, lifestyle and fitness topics. Alexi has a number of websites that provide valuable information on equipment that helps you get the most out of your training sessions. One such site is Harbinger Gloves HQ. Harbinger make a great range of weight lifting gloves and you can get the low down on a variety of Harbinger gloves for men and women before you buy some.

Original article