Build Muscle Archives

Useful Types of Muscle Supplements

Workout supplements have different ingredients that categorize them into several types. This article will talk about the different kinds of muscle supplements that are considered to be most useful and the reason that they work.

Weight Gain Supplement

This supplement is mostly for the purpose of helping those individuals who want to reach their ideal weight by adding to their pounds. The ingredient for weight gain is added to a usual workout supplement. If you want to know if your supplement has this property, check at the calories it provide. The higher the calories it gives, the more pounds you will gain by taking it. Thus, if you are already on the heavy side, steer away from this type of supplement.

English: A chocolate-flavored multi-protein nu...

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Energy Boosters

Ingesting an energy boosting supplement prior to your workout will help you maximize the effects of your exercise. But, some of the contents of energy boosters can be strong to the liver. If you have liver problems, make sure to seek your doctor’s advice. Always remember not to take more than the manufacturer’s recommended dosage of this supplement.

Protein

Muscles are nourished by protein. You can get sufficient amounts by eating meats such as pork and beef. However, take note of the timing of your meals. Fish and milk have protein but they are less effective in muscle development. Because of this, you need to increase your protein intake by taking supplements. You have to take about 1 to 2 grams of protein for each pound of your body weight every day if you goal is to increase the amount and size of lean muscles that you have.

Creatine

Creatine works by enhancing the ATP, an energy source of your muscles. This means that when you take this supplement, you can perform more repetitions when lifting higher weights. As a result, you will grow more muscles.

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What are the benefits of Creatine and Does it Work?

Benefits and Adverse Effects of Creatine

Creatine is an element that naturally occurs in the human skeletal muscle. It can be easily obtained from fish and meat. Once it is taken, it travels to the muscles and increases stored energy by making ATP easily accessible. Increased ATP levels give extra energy boost during hard physical activities that is why the body is assisted in making new muscles.

Benefits

Aside from indirectly enhancing the growth of muscle fibers by enabling frequent weight lifting, the main advantage of creatine is its ability to increase the volume of the muscles. This is attributed to its water retention effect. Muscles that are fed with creatine have a tendency to hold water and store it which results to higher volume. During the initial introduction of the supplement, there will be a slight addition to your weight of around 5 to 10 pounds every month.

Creatine

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But, this is not due to increased lean muscle or additional fat. This is actually caused by fluid retention. Once the intake of the supplement is stopped, the gains in volume will gradually decline. However, the increase in muscle strength and fiber will stay.

Adverse Effects

Since creatine is a widely used supplement various researches have already been conducted about it. Most of the studies showed that there are no real hazards to the intake of supplement. However, if you are concerned about gaining extra weight, you might have to prepare yourself for this before taking creatine. But then again, note that the weight gain is only due to the liquid you retain and not to additional fat stores or lean muscle mass. Also, some individuals who have taken creatine have reported cramps in their abdomen, nausea and discomfort. Others also claimed that they were dehydrated after taking the supplement. All these possible side effects can be easily remedied by simply taking enough amounts of liquid.

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Is it Possible to Turn Body Fat into Muscle?

Fat-Muscle Interplay Converting Fat into Muscle

It’s impossible to change body fat into muscle. Though it has become a popular saying, what it really means is to lose body fat while retaining and or gaining muscle mass. Charles Poliquin and many other bodybuilding gurus advocated a training protocol called German Body Composition (GBC).

GBC loses fat through weight training. Aerobic training is not utilized. The method primarily preserves hard earned muscles while losing fat and adding lean tissue throughout its course. Contrary to popular belief, aerobics usually cause a loss of muscle tissue. GBC yields to a loss of approximately one half percent of body fat per week.

The basic premise of the method is the promotion of fat loss by increasing lactic acid levels in the body. This in turn produces higher growth hormone levels which place the body in an optimal state to burn fat and build lean muscle tissue. How is this done? Below is a list of the workouts that you have to do.

First you have to do full body workout utilizing upper and lower body supersets. This is done by alternating between upper and lower body exercises which makes it possible to keep the rest of the intervals short, even with big compound movements like the squat and bench press.

Doing this saves you time while accomplishing big time workout. Another workout is doing high reps (10-15) stopping short of failure. According to studies, high rep sets with a time under tension of 40 to 75 seconds produce an appropriate amount of lactic acid for the purposes of GH release and fat loss. Remember that you are after an environment within your body to burn fat.

One should stop about two reps short of concentric (positive) failure because training to failure has potential drawbacks and fewer benefits. Also if one trains to failure it would be highly unlikely for him or her to last until the end of the workout. Next are short rest intervals (30-75 seconds). Alternating upper and lower body exercises cuts down on needed rest intervals greatly compared to repeating the same movement in a straight set manner. These accelerate the accumulation of lactic acid and create the desired state in our bodies.

Studies have also shown that weight training lasting over an hour tip the anabolic-catabolic scale in the negative direction. Hence, workout duration of less than an hour or doing it in 50 minutes seems to be the ideal time frame exclusive of warm ups, stretching and cool downs. Listed below are three sample workouts fashioned from the GBC protocol.

These may be alternated throughout the week with relative frequency depending on training age and starting condition. It is highly recommended to perform this at least twice a week or a maximum of five per week. The examples used contain a notation system such developed by Charles Poliquin which provides detailed information on each of the workout variables. Two of the notations that might not be easily deciphered below are tempo and supersetting.

Tempo, the speed at which one performs the movement is designated by a three digit number in units of seconds. The first digit signifies the eccentric or lowing portion, the second digit signifies the isometric or pause while the last digit signifies the concentric or positive portion. (e.g. bench press with a 311 tempo means lower the load for three seconds, pause on the chest for a second and extend to the start in one second. Note: “X� denotes explosive effort).

Supersetting on the other hand is designated by the use of letters and numbers (e.g. A1 and A2 or B1 and B2).

Day One
A1 - Step Ups 4 x 12 (20X) 60 sec
A2 - Chin Ups 4 x 10 (311) 60 sec
B1 - Lunges (dynamic) 3 x 12 (311) 45 sec
B2 - Incline Dumbbell Chest Press 3 x 10-12 (411) 45 sec
C1 - Seated Leg Curl 3 x 10 (401) 45 sec
C2 - Barbell Shoulder Press 3 x 12 (311) 45 sec
D1 - Seated Dumbbell Hammer Curl 2 x 10-12 (411) 30 sec
D2 - Lying Dumbbell Triceps Extensions 2 x 10-12 (422) 30 sec

Day Two
A1 - Deadlift 4 x 10-12 (311) 60 sec
A2 - Swiss Ball Push Ups 4 x 12-15 (222) 45 sec
B1 - Leg Press 3 x 12-15 (411) 60 sec
B2 - Seated Cable Row w/rope to Neck 3 x 10-12 (321) 45 sec
C1 - Single Standing Leg Curl 3 x 10 (411) 45 sec
C2 - Lateral Raise 3 x 12 -15 (221) 45 sec
D1 - Barbell Curl 2 x 10 - 12 (311) 45 sec
D2 - EZ Bar French Press (seated) 2 x 10- 12 (311) 30 sec

Day Three
A1 - Squat 4 x 12-15 (401) 60 sec
A2 - Bench Press 4 x 10-12 (411) 60 sec
B1 - Lunge (static) 3 x 15 (311) 60 sec
B2 - Barbell Rows 3 x 12 (311) 60 sec
C1 - Good Mornings 3 x 10 (312) 60 sec
C2 - Standing Alt. Dumbbell Press 3 x 12 (201) 45 sec
D1 - Reverse Barbell Curls 2 x 12 -15 (212) 30 sec
D2 - Triceps Pushdowns (underhanded) 2 x 12 -15 (312) 30 sec

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Most body builders have a common goal and that is to build massive shoulders. Most are unaware of the three heads of the deltoid (the anterior or frontal deltoid, the lateral or side deltoid and the posterior or rear deltoid) and how each one is developed.

The lateral is the most popular deltoid head. Besides being the most prominent it is the head that contributes to majority of the shoulder width. Steve Reeves was one of the pioneer bodybuilders who developed this muscle. He would do inclined side laterals until the area almost burst from his pump.

Even if the lateral head is the most popular, the anterior head gets worked out the most. Dips, presses and bench presses strongly work the anterior head and most bodybuilders would lift improperly and unknowingly target the anterior head instead of the lateral one.

Deltopectoral groove

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Finally the posterior deltoid is the head that usually gets neglected and is left to fend for itself. It takes its stimulation and work from auxiliary exercises done. Although this is the case, we have to consider that this lowly muscle is important in developing depth in the shoulder region. Without it, the shoulder will appear flat from the side and creates the whole “surfboard� bodybuilder look, wide but flat.

Underdeveloped posterior shoulders create a thin and round shouldered appearance but a well-rounded look of a champion requires a pump up of the posterior deltoids.

Deltoid work is complex. It requires a real study of each movement of every individual heads throughout the whole exercise. The unintentional bombing of the anterior head while trying to work the lateral head is usually caused by the wrong position and form of the elbows. Advertently observing in the mirror while working out and slightly shifting the angle to transfer the stress would help correct this.

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Doing it the Wrong Way, Getting the Wrong Weight!

Do you feel that almost everything you were doing to build muscle was dead wrong? Imagine all the time, money and efforts you have spent working out were contributing to muscle growth, the wrong way! There are a lot of muscle building errors that impedes the progress that you want. But don’t worry, like all other things in life, muscle building is also a trial and error and a learning process.

We cannot only learn from our personal experiences but as well as from the mistakes of seasoned trainers who walked before us. Below are the three biggest and worst ways to building muscles. Try to erase these mistakes from your system and you will be a notch closer to earning the beach body you’ve been waiting for.

Skipping Out On Your Cardio
Even if you are the skinniest of skinny and your goal is to achieve maximal muscle gain it is important that cardiovascular exercises are part of your program. An aerobic form of exercise plays a vital role in building muscle and has been shown to speed up recovery from weight training by transporting oxygen and blood flow to the muscles. Doing weight training is almost useless for stimulating your cardiovascular system.

The circulatory system is developed because more oxygen is pushed through your blood resulting in a greater number and size of blood vessels. Since there is a greater cardiovascular density of blood vessels, your circulatory system has more ‘supply routes’ to shuttle oxygen and nutrients to the body tissues, including muscles, and shuttle away waste products that can slow muscle growth, repair and recovery. In the end, this means you will create a more optimal environment for building muscle!

Overtraining the Biceps and Triceps
It is a common sight in gyms to see small and weak dudes spending a full hour doing every biceps and triceps exercise imaginable. They do set-after-set, week-after-week with nothing to show but the same skinny noodle arms. What they don’t know is that for maximum muscle growth and strength, the biceps and triceps require very little direct stimulation!

If you want to yield good results, try to focus the majority of your training on the large muscle groups namely chest, back, shoulders and legs. Focus on increasing the strength and size in these big muscle groups and rest assured, building muscle in your arms will become easier.

Not Focusing On Getting Stronger
“Building muscle will almost always follow if you simply focus on getting stronger, I mean getting really stronger.” Unfortunately, training to get stronger seems to no longer be a part of the average trainees’ training regime. The stronger you become the more sets and reps you will be able to lift for more specialized movements.

The better your technique, the faster the recovery provided, the longer and harder you will be able to train. By getting stronger from week to week, muscle mass will sure follow thereafter. If you really want to build muscle fast – safely and naturally, you’ll have to make sure that you’re avoiding these three common bodybuilding no-nos.

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Strength Training Without Hitting the Gym

If you want to strength train without having to hit the gym or carry heavy weights, you can still do so. You only need to use your body weight and some simple exercise equipment.

The secret is to choose the right exercises for each group of your muscles and do them correctly according to Brian Biagioli, the Director of the University of Miami Strength and Conditioning Graduate Program.

To have the right form, he suggests that you look at yourself in the mirror. Naturally, your body will incline to incorrect biomechanics but you will not be able to identify this unless you see it. Then, look at your spine if it stays in the neutral position instead of hunching forward or arching. If you are already in the right position, learn how to perform the exercise correctly. Each type will have different requirements but all of them entail aligned joints.

Take note that exercises must be difficult and your body will normally incline to poor form to compensate for the strain. Once you feel tired, take a 30 second to one minute rest.

If you are trying to exercise within a short time, it is best to focus on the largest groups of muscles instead of the smaller ones. This means that you start with your legs and work your way up, said Derek Grabert, National Strength and Conditioning Association’s certified strength and conditioning specialist. You can also move from the bottom going upwards to keep your balance.

No matter what gym trainers and coaches say, you can still have a good and effective workout with the use of your body weight. But, using affordable equipment like resistance bands and medicine balls are also helpful to boost your exercise while allowing you to stay in proper form.

If you want a full body workout, Biagoli suggests that you use your bands to perform certain exercises including forward reach, lunges with band curls, seated standing row, band squats, forward press, tricep kickback and overhead press or side raise.

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Simple Ways to Build the Muscles and the Body

The process of building the body and increasing muscle mass is simple. You only need to work out and provide your body with the right fuel.

1. Working Out
Weight trainers need to exercise. You cannot do any shortcuts although there are ways to increase the efficiency of your training. You have to choose and plan out what exercises you will be doing on certain days. Always include a full day of recovery time in your workout plan to allow your muscles to grow. Remember that more training is not necessarily better for your body.

To increase the size of your muscles instead of gaining strength, perform sets of at least 10 repetitions with only 1 minute rest in between. Also, always stay in good form by having someone such as a trainer or buddy check on you while exercising.

You must allow your muscles to reach a state of fatigue so that they will be prompted to recover and grow. But, do not let your exercise go beyond the point where you cannot do it anymore in proper form. You must be able to perform your last rep in your best form.

2. Right Fuel
If you want to build your muscles and reduce your fat, you need to eat the right kinds of food. Avoid those that are high in sugar and salt. Focus your diet on healthy sources of protein and carbohydrates. Drink lots of water throughout the day and cut back on your alcohol consumption.

The best types of protein are the lean parts of beef and pork as well chicken and fish. You can also have lots of dairy, seeds and nuts. For your carbohydrates, choose the complex type such as those found in whole grains, brown rice, oatmeal, carrots and potatoes.

You can also take supplements such as creatine or whey protein. But, these are only supplements because they are additions to your diet instead of being your main food source.

While working out, choose a drink that contains carbohydrates and protein. This will help you reduce the damage in your muscles so that they easily grow and recover. Within about 30 minutes after your workout, take a high carb drink or snack to induce glycogen production.

Strength Training Without Hitting the Gym

If you want to strength train without having to hit the gym or carry heavy weights, you can still do so. You only need to use your body weight and some simple exercise equipment.

suspension exercise

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The secret is to choose the right exercises for each group of your muscles and do them correctly according to Brian Biagioli, the Director of the University of Miami Strength and Conditioning Graduate Program.

To have the right form, he suggests that you look at yourself in the mirror. Naturally, your body will incline to incorrect biomechanics but you will not be able to identify this unless you see it. Then, look at your spine if it stays in the neutral position instead of hunching forward or arching. If you are already in the right position, learn how to perform the exercise correctly. Each type will have different requirements but all of them entail aligned joints.

Take note that exercises must be difficult and your body will normally incline to poor form to compensate for the strain. Once you feel tired, take a 30 second to one minute rest.

If you are trying to exercise within a short time, it is best to focus on the largest groups of muscles instead of the smaller ones. This means that you start with your legs and work your way up, said Derek Grabert, National Strength and Conditioning Association’s certified strength and conditioning specialist. You can also move from the bottom going upwards to keep your balance.

No matter what gym trainers and coaches say, you can still have a good and effective workout with the use of your body weight. But, using affordable equipment like resistance bands and medicine balls are also helpful to boost your exercise while allowing you to stay in proper form.

If you want a full body workout, Biagoli suggests that you use your bands to perform certain exercises including forward reach, lunges with band curls, seated standing row, band squats, forward press, tricep kickback and overhead press or side raise.

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Overview of Exercises for Building the Trapezius Muscles

The trapezius muscle is a big muscle group located in the middle area of the upper back. It serves as arm support and a scapula rotator and mover. The most obvious part of the trapezius is the region that serves as arm support. This is the area that extends from the neck and makes a hump on the top part of the shoulders.

User:Extremepullup performing a standard dead-...

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It is called trapezius because it resembles the shape of a trapezoid. Strengthening the trapezius muscles help improve posture, enhances lifting ability and stabilizes the shoulder and arm. Because of its important role, many people work out to have larger traps. Here are some of the perfect exercises for large and strong trapezius muscles.

There are three forms of trapezius exercises. These are the superior work out, the inferior exercises and the power lift. Each of these workouts has specific sub categories of recommended exercises. Shrugs and upright rows are the best superior trapezius workouts.

The shrugs are the primary workout for the traps as they put a huge amount of strain to the muscles and are very effective in making them stronger. Similarly, upright rows are also as good as shrugs for the trapezius muscles but the stress they put on them are not as direct.

Pull ups and cable rows are great intermediate and inferior exercises for the trapezius muscles. The cable row directly works on the lats but if done correctly, they can also exercise the traps. Although underappreciated, the pull ups are very helpful in working out the traps because of the tremendous stress it exerts on the muscles. It also works out the shoulders and lats at the same time.

Finally, power lifts for the traps are majorly composed of cleans and power straight. A full power clean from the ground is very effective for the traps. As for the power straight, it works similarly as the pull ups but is more difficult and rewarding.

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How to Build Inner Chest Muscles

 

Dexter Jackson 2008 IFBB Australian Pro Grand ...

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In body building, there are many groups of muscles to work on. Some of these are the chest, arms, waist, abdominals and legs. But, every specific area can be further sub-divided into smaller parts and you also have to work on them. The chest for example consists of the inner and outer muscles. This article in particular will talk about how to perform the three exercises that work on the inner chest muscles which are the dumbbell flies, parallel bar dips and cable crossovers exercises.

Dumbbell Flies

When you perform the dumbbell flies, you need to lay flat on a bench and make sure that your feet are firmly placed on the floor. Then, you hold the dumbbells above you, extending your arms fully and ensuring that the palms of your hand are facing each other. Start your exercises by lowering the dumbbells on your sides while pushing out your chest. Bend your arms slightly on the elbow area as you do this. Bring your arms back to its starting position while squeezing in your chest. Perform 2-3 repetitions of 8-10 sets.

Parallel Bar Dips

You will need two parallel bars when performing this exercise. Position yourself in between the bars and hold them. Try to raise your body at arms’ length then lower your body back as far as you can with the use of your arms. Make sure to feel your chest muscles stretch as you do this. After you lower your body, press back your arms and feel your chest and triceps contract. If you want more pressure on your chest, lean your body slightly forward. Do 2 to 3 repetitions of 8 to 10 sets each.

Cable Crossovers Exercise

Stand straight and hold the handles of the overhead pulleys on the two sides. Slightly bend forward and extend your arms while feeling the stretch in the muscles of your chest. With your elbows a little bent, flex your arms and feel a contraction in your chest. For a full pectoral contraction, you can also do a centre crossover. Perform two to three repetitions of 8 to 10 sets each.

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