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Once you have been bodybuilding for at least six months or more, you may be ready to employ some advanced training techniques in order to increase the intensity of your workouts. If you are no longer experiencing soreness the day or two after a good workout, you may need to start using one or two of the following techniques. Once your muscles get used to your workouts taking the last set to the point of muscular failure, you must then go slightly past muscular failure in order to stimulate new growth.
Drop Sets
Drop sets is a technique in which immediately following your last rep of your last set, you quickly decrease the weight so that you can pump out two or three more reps. Here is an example using seated dumbbell curls: You are performing your last set of dumbbell curls with 35 pound dumbbells. You have just performed nine reps and no matter how hard you try, you can not get that 10th rep. As quickly as possible, drop the 35 pound dumbbells and pick up 25 pound dumbbells and continue until you reach muscular failure again. Now drop the 25 pound dumbbells and quickly grab 10 or 15 pound dumbbells and continue once more. Your biceps muscles will be much more exhausted now than they would have been if you've had stopped the set on the ninth rep of your last set.
Drop sets can be done with virtually any exercise. For some exercises you may have to stop, get up and remove plates from each side of a barbell in order to reduce the weight for your extended set. If you're using a weight stack on a cable machine, you simply need to stop, pull the pin and select a lighter weight. If you train with a partner or several partners on an exercise such as the bench press, you can have the partners remove the weight plates on each side and you could immediately continue your set with the lighter weight.
Negative Reps
Every exercise has a positive and negative aspect to the movement. When you are doing bicep curls, you start with your arms extended and you curl the weight up. That is the positive side of the rep. When you lower the weight back down, that is the negative part of the rep. Your muscles can handle more weight on the way down, that on the way up. Therefore, when you get to muscular failure during your set of curls, what that really means is your muscles are no longer able to raise the weight. However the muscle is still capable of lowering the weight slowly under control. Negative reps is simply a technique in which to continue your set after you reach positive muscular failure by only performing at negative portion of the repetition.
This technique is easily done with a training partner. If you are doing barbell curls for example, when you reach the point where you can no longer raise the weight, your training partner steps in and assists you in raising the weight. This allows you to lower the weight without assistance, one or two additional times. This technique can be very difficult to use in certain exercises such as squats, where the weight would be far too much for one training partner to assist you in raising it so you could lower it again. It is easily used in exercises such as concentration curls or single arm dumbbell curls. When you fail, you can use your other arm to assist you in raising the weight, and then continue lowering the weight with only the muscle being worked. It is also possible to use momentum or body motion to assist you in raising the weight if you don't have a training partner to help you. Use this technique to extend your final set by one or two repetitions.
Forced Reps
Forced reps is similar technique to negative reps in that your training partner will be helping you to do one or two additional positive repetitions, after muscular failure. Using this technique, your partner will be watching you perform your last set. When you can no longer raise the weight he will give you just barely enough help to keep the weight moving in a positive direction, but he will not lift it for you, as he did in the negative rep technique. Perform one or two forced reps at the end of your last set.
Rest-Pause
This is a technique that you can do without a training partner. To perform this technique, simply perform your last set as usual and until you reach muscular failure and simply pause for 30-45 seconds, and do one more rep. Repeat this process for 2-3 reps and you will surely feel the burn!
Partial Reps
This technique can be used in a couple of different ways. One way in which this is used is to take a weight that is heavier than your normal weight for a particular exercise but only perform one third or one half of a regular repetition. For example, on a bench press, load the weight up a little heavier than you normally use, and when you take it off the rack, only lower the weight one third of the way down before pressing it back up. You'll find that since you're only doing a small portion of the repetition, you can use a much heavier weight.
This is a method of increasing your strength in one portion of all full repetition at a time. You'll have to experiment with the amount of weight to use in the various exercises. You can do the top third of the movement, the middle third of the movement or the bottom third of the movement usually working the portion of the movement where you tend to fail at the end of the set. For example, when you're bench pressing and you reach muscular failure, if it is usually right in the middle of the movement, that's where you want focus your partial reps to improve your strength in that area. If muscular failure for you is when the weight is touching your chest, then you want to work on the bottom third of the movement to increase your strength at that point.
Super Set
A superset is another technique to add intensity to your workouts. This is simply a technique in which you perform two or three different exercises for the same muscle group with little or no rest in between.
For example, do a set of bench presses and then when you reach failure, immediately start performing flyes until failure. You can superset squats and leg extensions, barbell curls and concentration curls, military presses and lateral raises, triceps press downs, French presses, and the list goes on. You can also add a third movement once you get accustomed to the technique.
Another way to use supersets is to superset opposing muscles. For example, do a set of a triceps exercise until failure and immediately go to a biceps exercise until failure. Do a set of bench presses and immediately follow that with a set of low pulley rows for the lats. This is a good way to engorge an entire area with blood, enhancing your pump and triggering greater muscle growth.
Super Slow Reps
Super slow reps are and other excellent way to increase intensity and push your muscles past muscular failure. This one is pretty self explanatory, in that basically you do your regular routine except that each rep is performed at an extremely slow pace. Extremely slow can mean anywhere from 4-10 seconds going up, and 4-10 seconds going down. You can experiment with this one as to when in the set to apply this technique, and how long you want each rep to last.
For example, you can perform your set as usual except when you get to appoint where you know you can complete at least one more rep, perform that last rep super slow. The very first time you try this technique, you will feel muscle fibers working that you didn't even know you had!
Static Holds
This is a technique I have recently implemented in my own training. As with most of the other techniques, there are various ways to utilize static holds. That method I use is to apply it only on the negative portion of the last rep of my last set. When I get to the point (in the bench press for example) where I had pressed the barbell all the way up and I know I can not complete another rep, I lower the barbell about half way down and attempt to hold it in that position as long as possible. I will probably only be able to hold it there for a second or two and then fight it all the weight down until it rests on the power rack pins.
This technique is very similar to super slow reps. The difference is that using super slow reps, you are concentrating on lowering the weight under control for a predetermined period of time (i.e. 10 seconds). Using static holds you are actually attempting to hold the weight in one position which actually requires you to push against the weight as if you are attempting another positive repetition.
Once you begin to experiment with these techniques, you will see and feel the differences between them. You will want to learn to use each technique so that you will have many different methods to increase the intensity of your workouts, which also has the added benefit of making your workouts more interesting! Since the human body has the amazing ability to adapt to repeated stresses, you will need to change the techniques you use from time to time to keep your muscles growing.
Once you begin to increase the intensity of your workouts, it is more important than ever to be sure your body is getting all the nutrients it needs to continue growing. You must consume 1 to 1.5 g of high quality protein per pound of body weight each and every day.
If you are not getting enough protein, you will not get the results you are looking for! The workout only triggers muscle growth, but the actual process of increasing muscle size and strength occurs between workouts. It is during this recovery phase that your muscles rebuild using the amino acids (protein) that are available in the bloodstream. It is up to you to provide your muscles with a continuing supply of protein. It is also a good idea to feed your muscles the proper amount of creatine and glutamine before and after each workout.
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Tuesday, September 18, 2007
Bodybuilding Forearm Training - Use This Free Tool for Fast
Forearm Training
I have always found it difficult to develop my forearms to match my upper arms. A short time ago, I started to use a forearm development tool, called the wrist roller, which has been around for decades.
This is a simple device that can be made with things that most people can find around the house, and yet may be one of most effective forearm developers ever invented. As you'll soon see, the reason most people don't use this exercise is most likely because it is quite painful to perform! It develops a deep burn in the forearm muscles very quickly, which is why it is so effective. It hits all sides of the forearm if used properly.
A forearm wrist roller can be made with a section of a broom handle and a 5 foot length of rope. (you can see pictures by clicking the link at the bottom of this article) You can also go to your nearest home center and buy an 18 inch long wooden dowel, 1 to 1 1/2 inches in diameter. Drill a hole through the middle of the dowel about 1/4" in diameter. Then take one end of a 5 foot (approx.) piece of rope and thread it through the hole in the dowel and tie a secure knot on the other and so it can't be pulled back through. Now you need to attach some weight to the other end of the rope. Tie a small dumbbell or a couple 5 - 10 pound barbell plates to the other end of the rope. Make the length of the rope so that when you hold the dowel in your hands and extend your arms straight out in front you, weight is just barely touching the floor.
You now have your very own wrist roller exercise device! thicker forearms are just around the corner!
To perform the exercise, hold the dowel straight out in front of you with both hands and roll it either way, moving only your wrist (elbow movement makes it easier, so don't move the elbows) until the rope is wrapped completely around the dowel and the weight is all the way up to your hands. Now slowly roll the dowel the opposite way to lower the weight. Keep the weight under control, and do it relatively slowly. This is very important. Be sure that you keep your arms straight, moving only your wrist for maximum effect. When the weight gets all the way down to the bottom, keep the dowel turning in the same direction, and it will begin to roll back up. Continue rolling it in that direction until the weight comes up to the top once again. Then reverse the direction until the weight returns to the bottom. This completes one rep. If you have chosen the correct amount of weight, you forearms should be burning!
There are variations in the way you can perform this exercise. The method outlined above is my preferred method. It can also be done while resting your elbows on something to support your arms so that you can focus more on your forearms and less on your deltoids. You could also try standing on a chair or bench, and just allow your arms to hang down in front of you and roll the weight up and down in that position.
If you follow the rolling technique I have outlined above, you'll get a thorough workout of both the back and front of your forearms. If you do it properly and strictly, you will feel the pump and the burn that is so effective in stimulating new forearm muscle growth and strength using this device.
You will notice that for most people, it doesn't take much weight to fry your forearm muscles! I suggest performing three or four complete reps of this exercise at least three times a week at the end of your workouts. Always do this workout last as you will greatly diminish your ability to lift weights for any other exercise! Or if you don't have a workout that day, just do it before you go to bed. Just make sure you don't do it right before you're going to need your hands for something like typing!
I recommend that you use other exercises in your forearm workout. I only suggest that this is an excellent additional movement that will really add new mass and strength to your forearms especially if this is a problem area for you or if you really need to increase your forearm strength for some kind of sports activity.
A great forearm workout should include barbell wrist curls and reverse wrist curls for three sets of 12-15 reps for each exercise. Finish up your workout with wrist rollers and you will feel a most incredible pump that will stimulate new muscle growth!
I have noticed greater endurance, strength and size in my forearms in just a few short weeks of training with this effective exercise. Try it for a few weeks and see if you experience the same results. I think you will be pleasantly surprised!
Keep in mind that successful bodybuilding training requires proper nutrition. Muscle building requires the proper vitamins, minerals and protein.
Protein is by far the most important nutrient to a bodybuilder. You must consume 1 to 1.5 grams of high quality protein per pound of bodyweight every day to make quality muscle gains. This could mean 200-300 grams per day for most bodybuilders. Your protein should come from animal and dairy sources such as chicken, beef, turkey, eggs and milk. To find out the protein content of these foods, click this link for a useful chart that will help you plan your diet.
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I have always found it difficult to develop my forearms to match my upper arms. A short time ago, I started to use a forearm development tool, called the wrist roller, which has been around for decades.
This is a simple device that can be made with things that most people can find around the house, and yet may be one of most effective forearm developers ever invented. As you'll soon see, the reason most people don't use this exercise is most likely because it is quite painful to perform! It develops a deep burn in the forearm muscles very quickly, which is why it is so effective. It hits all sides of the forearm if used properly.
A forearm wrist roller can be made with a section of a broom handle and a 5 foot length of rope. (you can see pictures by clicking the link at the bottom of this article) You can also go to your nearest home center and buy an 18 inch long wooden dowel, 1 to 1 1/2 inches in diameter. Drill a hole through the middle of the dowel about 1/4" in diameter. Then take one end of a 5 foot (approx.) piece of rope and thread it through the hole in the dowel and tie a secure knot on the other and so it can't be pulled back through. Now you need to attach some weight to the other end of the rope. Tie a small dumbbell or a couple 5 - 10 pound barbell plates to the other end of the rope. Make the length of the rope so that when you hold the dowel in your hands and extend your arms straight out in front you, weight is just barely touching the floor.
You now have your very own wrist roller exercise device! thicker forearms are just around the corner!
To perform the exercise, hold the dowel straight out in front of you with both hands and roll it either way, moving only your wrist (elbow movement makes it easier, so don't move the elbows) until the rope is wrapped completely around the dowel and the weight is all the way up to your hands. Now slowly roll the dowel the opposite way to lower the weight. Keep the weight under control, and do it relatively slowly. This is very important. Be sure that you keep your arms straight, moving only your wrist for maximum effect. When the weight gets all the way down to the bottom, keep the dowel turning in the same direction, and it will begin to roll back up. Continue rolling it in that direction until the weight comes up to the top once again. Then reverse the direction until the weight returns to the bottom. This completes one rep. If you have chosen the correct amount of weight, you forearms should be burning!
There are variations in the way you can perform this exercise. The method outlined above is my preferred method. It can also be done while resting your elbows on something to support your arms so that you can focus more on your forearms and less on your deltoids. You could also try standing on a chair or bench, and just allow your arms to hang down in front of you and roll the weight up and down in that position.
If you follow the rolling technique I have outlined above, you'll get a thorough workout of both the back and front of your forearms. If you do it properly and strictly, you will feel the pump and the burn that is so effective in stimulating new forearm muscle growth and strength using this device.
You will notice that for most people, it doesn't take much weight to fry your forearm muscles! I suggest performing three or four complete reps of this exercise at least three times a week at the end of your workouts. Always do this workout last as you will greatly diminish your ability to lift weights for any other exercise! Or if you don't have a workout that day, just do it before you go to bed. Just make sure you don't do it right before you're going to need your hands for something like typing!
I recommend that you use other exercises in your forearm workout. I only suggest that this is an excellent additional movement that will really add new mass and strength to your forearms especially if this is a problem area for you or if you really need to increase your forearm strength for some kind of sports activity.
A great forearm workout should include barbell wrist curls and reverse wrist curls for three sets of 12-15 reps for each exercise. Finish up your workout with wrist rollers and you will feel a most incredible pump that will stimulate new muscle growth!
I have noticed greater endurance, strength and size in my forearms in just a few short weeks of training with this effective exercise. Try it for a few weeks and see if you experience the same results. I think you will be pleasantly surprised!
Keep in mind that successful bodybuilding training requires proper nutrition. Muscle building requires the proper vitamins, minerals and protein.
Protein is by far the most important nutrient to a bodybuilder. You must consume 1 to 1.5 grams of high quality protein per pound of bodyweight every day to make quality muscle gains. This could mean 200-300 grams per day for most bodybuilders. Your protein should come from animal and dairy sources such as chicken, beef, turkey, eggs and milk. To find out the protein content of these foods, click this link for a useful chart that will help you plan your diet.
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Bodybuilding Supplements- Some Helpful Information Before u
The human body needs a certain amount of different nutrients in order to function properly. These nutrients include vitamins, minerals and proteins. The body needs these nutrients every day in order to function correctly and to defend itself from various kinds of diseases. Sometimes a balanced diet is not sufficient enough to fulfill all of the body's needs, especially when it needs an extra boost of energy such as in the case of bodybuilding. There are many different kinds of nutritional supplements that are available to help with bodybuilding and they are becoming increasingly popular these days. They are all useful for people who want to build strong muscles and want to improve their overall muscular physique.
Bodybuilding nutritional supplements are normally composed of a blend of some vitamins, minerals and natural energy vitalizing substances. These substances are useful to promote the growth of muscles and tissues and help keep them healthy. Fat burning pills are important supplements in this category and they help to speed up the process of the body's metabolism in order to release energy. Bodybuilding supplements are also sometimes referred to as energy boosters or mass builders.
Creatine is also a kind of bodybuilding supplement. Normally a nutritional supplement is made by combining several different substances that work better and faster when combined than individual substances. Creatine enhancers are used to increase its effectiveness. Supplements rich in nitric oxide also work well as bodybuilding supplements. They usually come in the form of tablets and capsules, but some are also available in liquid & powder form. Creatine and Nitric Oxide are the most popular mass building bodybuilding supplements in the industry today.
When exercising there is a possibility that you can cause damage to your joints. There are certain supplements that are capable of preventing joint injury. They usually consist of chondroitine sulfate and glucosamine sulfate. Testosterone boosters, growth hormones and a blend of herbs and vitamins are also very effective bodybuilding supplements. These supplements help to raise the body's own testosterone levels and therefore increase strength greatly.
Muscle building and energy boosting drinks are available that are very easy to consume and equally effective. Although there is no real alternative to eating a proper balanced diet, sometimes due to a lack of time we are not able to include all the natural nutrients in our everyday meals. To address this deficiency, you can take a variety of supplements.
Meal replacement supplements are normally found in the form of powdered material and more commonly known as meal replacement powder or MRP. These are rich in protein and fatty acids, so that they can provide the necessary energy boost required by the body. MRP can be mixed in water or milk before consuming. This way they are easier to take and provide the instant energy boost needed just like energy boosting drinks. MRP is mostly recommended for bodybuilders who have no prior experience and require large quantities of energy boosting substances to keep them fit and healthy. There are a lot of different meal replacement packs to choose from so be sure to narrow down your goals and then search for the best product for that purpose.
Nutrition bars, commonly known as meal bars or protein bars are also important to mention when considering bodybuilding supplements. Before using any kind of nutrition bars, don't forget to consult a health expert because sometimes these bars contain additives that might not be harmful to some people. If you are on any other medication to treat a disease, for example if you are an insulin-dependent diabetic patient then you should always ask their doctor before consuming any type of nutritional supplements. Meal bars can be eaten just before working out, just like with any pre-workout energy drinks. These bars are perfect if your always on the go or are limited for time due to today's high stressed way of life.
Some natural substances like probiotics are also used in bodybuilding nutritional supplements. These are healthy bacteria that are naturally found in the digestive system, these help with the proper digestion of food. Eating a prescribed amount of these supplements daily helps to speed up the digestive process. If you don't know where to start then you can search for bodybuilding supplements on the Internet including fat burning pills and energy boosting supplements, but make sure you talk to your dietitian before you consume any of these supplements.
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Anadrol,
Winstrol,
ANABOLICS,
Andriol,
Arimidex,
Primobolan,
Clomid,
Cytomel,
Proviron,
Testosterone,
Anavar
Visit us http://www.shrenksonlinepharma.com
Bodybuilding nutritional supplements are normally composed of a blend of some vitamins, minerals and natural energy vitalizing substances. These substances are useful to promote the growth of muscles and tissues and help keep them healthy. Fat burning pills are important supplements in this category and they help to speed up the process of the body's metabolism in order to release energy. Bodybuilding supplements are also sometimes referred to as energy boosters or mass builders.
Creatine is also a kind of bodybuilding supplement. Normally a nutritional supplement is made by combining several different substances that work better and faster when combined than individual substances. Creatine enhancers are used to increase its effectiveness. Supplements rich in nitric oxide also work well as bodybuilding supplements. They usually come in the form of tablets and capsules, but some are also available in liquid & powder form. Creatine and Nitric Oxide are the most popular mass building bodybuilding supplements in the industry today.
When exercising there is a possibility that you can cause damage to your joints. There are certain supplements that are capable of preventing joint injury. They usually consist of chondroitine sulfate and glucosamine sulfate. Testosterone boosters, growth hormones and a blend of herbs and vitamins are also very effective bodybuilding supplements. These supplements help to raise the body's own testosterone levels and therefore increase strength greatly.
Muscle building and energy boosting drinks are available that are very easy to consume and equally effective. Although there is no real alternative to eating a proper balanced diet, sometimes due to a lack of time we are not able to include all the natural nutrients in our everyday meals. To address this deficiency, you can take a variety of supplements.
Meal replacement supplements are normally found in the form of powdered material and more commonly known as meal replacement powder or MRP. These are rich in protein and fatty acids, so that they can provide the necessary energy boost required by the body. MRP can be mixed in water or milk before consuming. This way they are easier to take and provide the instant energy boost needed just like energy boosting drinks. MRP is mostly recommended for bodybuilders who have no prior experience and require large quantities of energy boosting substances to keep them fit and healthy. There are a lot of different meal replacement packs to choose from so be sure to narrow down your goals and then search for the best product for that purpose.
Nutrition bars, commonly known as meal bars or protein bars are also important to mention when considering bodybuilding supplements. Before using any kind of nutrition bars, don't forget to consult a health expert because sometimes these bars contain additives that might not be harmful to some people. If you are on any other medication to treat a disease, for example if you are an insulin-dependent diabetic patient then you should always ask their doctor before consuming any type of nutritional supplements. Meal bars can be eaten just before working out, just like with any pre-workout energy drinks. These bars are perfect if your always on the go or are limited for time due to today's high stressed way of life.
Some natural substances like probiotics are also used in bodybuilding nutritional supplements. These are healthy bacteria that are naturally found in the digestive system, these help with the proper digestion of food. Eating a prescribed amount of these supplements daily helps to speed up the digestive process. If you don't know where to start then you can search for bodybuilding supplements on the Internet including fat burning pills and energy boosting supplements, but make sure you talk to your dietitian before you consume any of these supplements.
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24.Competitive Prices - We offer some of the most competitive prices for deca durabolin,
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purchases -see special offer section for favorites deca durabolin, sustanon, dianabol...
discounts.Wide Range Product Assortment - We offer a wide-ranging product inventory that
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Anadrol,
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Testosterone,
Anavar
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Build Muscle Mass-3 Key Ingredients to Building Lean Muscle
Build Muscle Mass - 3 Key Ingredients to Building Lean Muscle Mass Quickly
If you're anything like I was a short while ago, "a skinny guy trying to build muscle mass", then I have some important tips that could help you start seeing results instantly.
There are 3 key ingredients that you MUST HAVE in order to build muscle mass and quickly at that. And here they are:
Muscle Mass Ingredient #1 - More Protein
If you want to build muscle mass quickly then this is a "must". Just remember, the only thing that can build muscle in your body is Protein. So if you're not consuming enough protein it's IMPOSSIBLE to build lean muscle mass and stack on the pounds.
In order to maintain your weight, you should be consuming 1 gram of protein for each pound of body weight. So if you're a 150 lb. guy then in order to maintain your muscle mass at that weight you need to consume 150 grams of protein each day. And if you want to build muscle mass, you're going to have to consume "more" protein, to not only maintain the muscles you have now but to build more.
So if you want to build muscle mass quickly and safely a general rule of thumb is to consume 1 - 2 grams of protein for each pound of body weight. So if you're a 150lb. guy you'd want to consume at least 150 grams of protein upward to 300 grams of protein a day.
Muscle Mass Ingredient #2 - More Carbs
Despite what Dr. Atkins said, for all us skinny guys "Carbs are GOOD". We need carbs as a source of energy. But you don't want to consume just any ‘ol carbs. You want to consume a lot of complex carbs rather than simple carbs.
In other words, you still want to stay away from the sweets and simple sugars that are found in a lot of our junk food, and you want to consume more complex carbs like those found in whole wheat bread, brown rice, sweet potatoes, whole grain cereals, yams, spinach etc.
Why complex carbs? Because unlike simple carbs (sugars) it's virtually impossible to turn complex carbs into fat - which means more energy to burn (work out with) and less fat to deal with in the end.
If you want to build muscle mass fast, ideally you'd want to consume 2 - 3 grams of carbs for each pound of bodyweight a day.
Muscle Mass Ingredient #3 - Heavy Weight Training
You cannot build muscle mass without "Heavy weight training". Let's just put it this way "the more stress (heavy weight) you put on your muscles, the more it will grow". And it's simply because when you put extreme stress on your muscle by lifting heavy weights, your body responds (builds more muscle) so that next time it won't be as hard or strenuous on your body to lift the same weight.
Ideally, if you want to build muscle mass - lean muscle mass to be more specific, you'd want to lift weights that allow you to do 6-8 reps and no more.
Of course there's a whole lot more to building muscle mass, but if you follow these 3 key ingredients you'll be on the road to building lean muscle mass quickly and a whole lot easier than you ever thought possible. Good luck and grow "Massive".
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sustanon, dianabol... Extensive Customer Service - We offer comprehensive order support and
customer service with full feedback and support throughout ordering and receiving.Special
Prices And Discounts - We offer special prices and discounts for all large quantity
purchases -see special offer section for favorites deca durabolin, sustanon, dianabol...
discounts.Wide Range Product Assortment - We offer a wide-ranging product inventory that
includes best sellers deca durabolin, sustanon, dianabol and winstrol. Designed to meet all
Your bodybuilding requirements.
Deca Durabolin,
Dianabol,
Sustanon,
Anadrol,
Winstrol,
ANABOLICS,
Andriol,
Arimidex,
Primobolan,
Clomid,
Cytomel,
Proviron,
Testosterone,
Anavar
Visit us http://www.shrenksonlinepharma.com
If you're anything like I was a short while ago, "a skinny guy trying to build muscle mass", then I have some important tips that could help you start seeing results instantly.
There are 3 key ingredients that you MUST HAVE in order to build muscle mass and quickly at that. And here they are:
Muscle Mass Ingredient #1 - More Protein
If you want to build muscle mass quickly then this is a "must". Just remember, the only thing that can build muscle in your body is Protein. So if you're not consuming enough protein it's IMPOSSIBLE to build lean muscle mass and stack on the pounds.
In order to maintain your weight, you should be consuming 1 gram of protein for each pound of body weight. So if you're a 150 lb. guy then in order to maintain your muscle mass at that weight you need to consume 150 grams of protein each day. And if you want to build muscle mass, you're going to have to consume "more" protein, to not only maintain the muscles you have now but to build more.
So if you want to build muscle mass quickly and safely a general rule of thumb is to consume 1 - 2 grams of protein for each pound of body weight. So if you're a 150lb. guy you'd want to consume at least 150 grams of protein upward to 300 grams of protein a day.
Muscle Mass Ingredient #2 - More Carbs
Despite what Dr. Atkins said, for all us skinny guys "Carbs are GOOD". We need carbs as a source of energy. But you don't want to consume just any ‘ol carbs. You want to consume a lot of complex carbs rather than simple carbs.
In other words, you still want to stay away from the sweets and simple sugars that are found in a lot of our junk food, and you want to consume more complex carbs like those found in whole wheat bread, brown rice, sweet potatoes, whole grain cereals, yams, spinach etc.
Why complex carbs? Because unlike simple carbs (sugars) it's virtually impossible to turn complex carbs into fat - which means more energy to burn (work out with) and less fat to deal with in the end.
If you want to build muscle mass fast, ideally you'd want to consume 2 - 3 grams of carbs for each pound of bodyweight a day.
Muscle Mass Ingredient #3 - Heavy Weight Training
You cannot build muscle mass without "Heavy weight training". Let's just put it this way "the more stress (heavy weight) you put on your muscles, the more it will grow". And it's simply because when you put extreme stress on your muscle by lifting heavy weights, your body responds (builds more muscle) so that next time it won't be as hard or strenuous on your body to lift the same weight.
Ideally, if you want to build muscle mass - lean muscle mass to be more specific, you'd want to lift weights that allow you to do 6-8 reps and no more.
Of course there's a whole lot more to building muscle mass, but if you follow these 3 key ingredients you'll be on the road to building lean muscle mass quickly and a whole lot easier than you ever thought possible. Good luck and grow "Massive".
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24.Competitive Prices - We offer some of the most competitive prices for deca durabolin,
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Prices And Discounts - We offer special prices and discounts for all large quantity
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discounts.Wide Range Product Assortment - We offer a wide-ranging product inventory that
includes best sellers deca durabolin, sustanon, dianabol and winstrol. Designed to meet all
Your bodybuilding requirements.
Deca Durabolin,
Dianabol,
Sustanon,
Anadrol,
Winstrol,
ANABOLICS,
Andriol,
Arimidex,
Primobolan,
Clomid,
Cytomel,
Proviron,
Testosterone,
Anavar
Visit us http://www.shrenksonlinepharma.com
3 Easy Steps to An Incredible 6 Pack Fast
Are you still looking for your 6 pack?
Well follow this nutritional program and you'll be able to drop 2 or
more pounds per week for 6 to 8 weeks!
Next Stop Abs.
Getting ripped fast requires drastic cuts in carbs, dietary fat and of course, your calories.
You'll need to steer clear of all oils, butter or fried foods and
keep your carbs under 50 grams a day!
Yes 50 grams-this is a turbocharged fat-loss plan!
Protein intake must go up when you're cutting carbs, fats and
calories. Keep your protein intake high.
Using this approach, you'll quickly drop a lot of body fat. The downside is that your energy levels can tank, leaving you unable to train if you're not used to a low-carb diet.
The Solution.
Breaking down the weeks into 3... 3 distinct diet phases during each of the 6 to 8 weeks of the program
Phase 1
·Days: Monday, Tuesday and Wednesday
·Carbs: less than 50 grams per day
·Protein: 2 grams per pound of bodyweight
·Cardio: 20 to 30 minutes at low level intensity every day.
During this phase the carbs are kept very low. All the carbs should be eaten after your workout to minimize protein breakdown that happens after training.
If for example you weight 200 lbs you need to take in 400 grams of
protein. The cardio is done merely to coax the body into giving up more of the stored fat.
Phase 2
·Days: Thursday and Friday
·Carbs: 100 to 150 grams per day
·Protein: 105. to 1.75 grams per pound of bodyweight
·Cardio: 40 minutes interval training each day
You would think that the extreme approach taken in phase 1 would do the trick to melt the fat. Unfortunately it doesn't work that way. Strict dieting will lead to poor muscle recovery and flat muscles.
When muscles are flat the body can appear to be fatter. That's where
this phase comes in.
The additional carbs assists in glycogen recovery and prevent the
reserves from being drained.
When glycogen levels are low you will appear to be fatter and your
muscle will not recover as quickly. On these days split your carbs as follows:
1. 30-40 g in morning
2. 20-35 g preworkout
3. 50-75 post workout
With the extra carbs you'll be able to train and do cardio harder. I recommend alternating the cardio between going hard for 2 to 3 minutes and then using a much lower intensity for 2 to 3 minutes. Continue this pattern fir the full 40 minutes of cardio.
This interval training will kick up your metabolism Best time for
cardio in this phase is in the morning on an empty stomach.
Phase 3
·Days: Saturday and Sunday
·Carbs: 2 grams per pound of bodyweight
·Protein: 1 gram per pound of bodyweight
·Cardio: none take the time off
These are the easier days. Carbs go up and protein comes down.
Will there it is following this program will have you ripped in 6 to 8 weeks.
Figure out your menu; eat clean sources of food, chicken breast, and
tuna. Lean ground beef and other choices. You can figure in a protein supplement just make sure it isn't high in carbs.
But most of all enjoy your newly found 6 pack!
24-Hour Processing - We handle and process Your deca durabolin or sustanon within
24.Competitive Prices - We offer some of the most competitive prices for deca durabolin,
sustanon, dianabol... Extensive Customer Service - We offer comprehensive order support and
customer service with full feedback and support throughout ordering and receiving.Special
Prices And Discounts - We offer special prices and discounts for all large quantity
purchases -see special offer section for favorites deca durabolin, sustanon, dianabol...
discounts.Wide Range Product Assortment - We offer a wide-ranging product inventory that
includes best sellers deca durabolin, sustanon, dianabol and winstrol. Designed to meet all
Your bodybuilding requirements.
Deca Durabolin,
Dianabol,
Sustanon,
Anadrol,
Winstrol,
ANABOLICS,
Andriol,
Arimidex,
Primobolan,
Clomid,
Cytomel,
Proviron,
Testosterone,
Anavar
Visit us http://www.shrenksonlinepharma.com
Well follow this nutritional program and you'll be able to drop 2 or
more pounds per week for 6 to 8 weeks!
Next Stop Abs.
Getting ripped fast requires drastic cuts in carbs, dietary fat and of course, your calories.
You'll need to steer clear of all oils, butter or fried foods and
keep your carbs under 50 grams a day!
Yes 50 grams-this is a turbocharged fat-loss plan!
Protein intake must go up when you're cutting carbs, fats and
calories. Keep your protein intake high.
Using this approach, you'll quickly drop a lot of body fat. The downside is that your energy levels can tank, leaving you unable to train if you're not used to a low-carb diet.
The Solution.
Breaking down the weeks into 3... 3 distinct diet phases during each of the 6 to 8 weeks of the program
Phase 1
·Days: Monday, Tuesday and Wednesday
·Carbs: less than 50 grams per day
·Protein: 2 grams per pound of bodyweight
·Cardio: 20 to 30 minutes at low level intensity every day.
During this phase the carbs are kept very low. All the carbs should be eaten after your workout to minimize protein breakdown that happens after training.
If for example you weight 200 lbs you need to take in 400 grams of
protein. The cardio is done merely to coax the body into giving up more of the stored fat.
Phase 2
·Days: Thursday and Friday
·Carbs: 100 to 150 grams per day
·Protein: 105. to 1.75 grams per pound of bodyweight
·Cardio: 40 minutes interval training each day
You would think that the extreme approach taken in phase 1 would do the trick to melt the fat. Unfortunately it doesn't work that way. Strict dieting will lead to poor muscle recovery and flat muscles.
When muscles are flat the body can appear to be fatter. That's where
this phase comes in.
The additional carbs assists in glycogen recovery and prevent the
reserves from being drained.
When glycogen levels are low you will appear to be fatter and your
muscle will not recover as quickly. On these days split your carbs as follows:
1. 30-40 g in morning
2. 20-35 g preworkout
3. 50-75 post workout
With the extra carbs you'll be able to train and do cardio harder. I recommend alternating the cardio between going hard for 2 to 3 minutes and then using a much lower intensity for 2 to 3 minutes. Continue this pattern fir the full 40 minutes of cardio.
This interval training will kick up your metabolism Best time for
cardio in this phase is in the morning on an empty stomach.
Phase 3
·Days: Saturday and Sunday
·Carbs: 2 grams per pound of bodyweight
·Protein: 1 gram per pound of bodyweight
·Cardio: none take the time off
These are the easier days. Carbs go up and protein comes down.
Will there it is following this program will have you ripped in 6 to 8 weeks.
Figure out your menu; eat clean sources of food, chicken breast, and
tuna. Lean ground beef and other choices. You can figure in a protein supplement just make sure it isn't high in carbs.
But most of all enjoy your newly found 6 pack!
24-Hour Processing - We handle and process Your deca durabolin or sustanon within
24.Competitive Prices - We offer some of the most competitive prices for deca durabolin,
sustanon, dianabol... Extensive Customer Service - We offer comprehensive order support and
customer service with full feedback and support throughout ordering and receiving.Special
Prices And Discounts - We offer special prices and discounts for all large quantity
purchases -see special offer section for favorites deca durabolin, sustanon, dianabol...
discounts.Wide Range Product Assortment - We offer a wide-ranging product inventory that
includes best sellers deca durabolin, sustanon, dianabol and winstrol. Designed to meet all
Your bodybuilding requirements.
Deca Durabolin,
Dianabol,
Sustanon,
Anadrol,
Winstrol,
ANABOLICS,
Andriol,
Arimidex,
Primobolan,
Clomid,
Cytomel,
Proviron,
Testosterone,
Anavar
Visit us http://www.shrenksonlinepharma.com
5 Action Ideas to Get Big Fast
Are you sick and tired of picking up that latest body building magazine off the shelve, opening it to the latest program on the current bodybuilding star and discovering that he is using a six day split program that has you in the gym for four hours and day!!
What it won't tell you is that the guy is a professional and probably doesn't have to hold down a steady job, pay off a mortgage or raise a couple of kids.
The thing is you don't have to train like an athlete to put on muscle, all you need to do is follow these action ideas below and you will start making big gains fast without spending all your time in the Gym.
Lets have a look:
1/ Back to Basics - To build muscle you must train short and with intensity, you only have a limited amount of energy per session. Tests reveal that blood sugar levels drop dramatically after 20 minutes, so exercise selection is crucial.
Compound multi-joint movements have to be used as these offer more training stimulus, are more functional and heavier loads can be lifted. Examples of compound movements include squats, bench press, dips, and chin-ups. Performing three to four exercises with high intensity during a session are what is needed.
All the main structures of the body are worked hard during this time, remembering that as you get stronger in your upper body exercises i.e. Dips, Lat Pull downs, you will also add size to your upper arms as well as your shoulders.
Working on these big compound movements has a knock-on effect throughout the whole body; there is no need for specialization techniques or isolation movements.
The thing is, the whole body is worked hard, rest and recuperation is allowed to take place and at the next exercise session we push out a few more reps than before with the same weight, then we have gotten stronger i.e. more muscle.
2/ Perform One Set Per Body Part - Having performed one set of an exercise to total failure then it should be near on impossible to generate the same force and intensity for another set.
If you are able to generate the same force and intensity for this second set then the first set was not worked hard enough.
If you give the first set 100% effort and work it to total failure (You cannot move the bar after the last rep) there is no more requirement for further stimulation.
Therefore you need to do one set per exercise, remembering to complete the training session in 20 - 30 minutes so to have the most stimulus as possible and then move on to the next exercise.
Current research shows that single set training is as beneficial as multiple set training, decreasing the chances of over training and saving energy for other lifts required during the workout.
Because you are doing one set per exercise, you will have to work it hard and to total failure.
3/ Cycle Your Strength Training - The development of muscle and strength is interrelated so the exercise session will have to be designed so that increases in strength are equal to increases in functional muscle.
Cycling intensity through changes in repetitions and poundage's throughout your training program is an effective way to maintain progression and avoid training plateaus.
4/ Don't Train To Long - Training itself causes the breakdown of muscle tissue. When a person trains very intensely cortisol is released into the blood stream, which causes the breakdown of muscle tissue.
The amount of cortisol released is highly dependant upon the length of training time.
Therefore to minimize this effect training should be completed in the absolute minimum time required which is no longer than 20 to 30 minutes max.
Your blood sugar levels are also dropping by this time, so do what you have to do in this time and get out of the gym, go home and grow.
5/ Don't Cheat - Do not cheat on your reps! Every strength-training trainee runs into this problem sooner or later and it will grind your gains to a stand still. There are many ways to increase the intensity of your sets and the weights used in order to maximize results.
Cheating to increase your weights actually takes strain off your muscles and places it on your joints, which is counterproductive.
Now that you are armed with this information, you wont need to spend all of your time in the gym, by all means workout hard while you are in there but when you are finished go home and grow and enjoy life.
24-Hour Processing - We handle and process Your deca durabolin or sustanon within
24.Competitive Prices - We offer some of the most competitive prices for deca durabolin,
sustanon, dianabol... Extensive Customer Service - We offer comprehensive order support and
customer service with full feedback and support throughout ordering and receiving.Special
Prices And Discounts - We offer special prices and discounts for all large quantity
purchases -see special offer section for favorites deca durabolin, sustanon, dianabol...
discounts.Wide Range Product Assortment - We offer a wide-ranging product inventory that
includes best sellers deca durabolin, sustanon, dianabol and winstrol. Designed to meet all
Your bodybuilding requirements.
Deca Durabolin,
Dianabol,
Sustanon,
Anadrol,
Winstrol,
ANABOLICS,
Andriol,
Arimidex,
Primobolan,
Clomid,
Cytomel,
Proviron,
Testosterone,
Anavar
Visit us http://www.shrenksonlinepharma.com
What it won't tell you is that the guy is a professional and probably doesn't have to hold down a steady job, pay off a mortgage or raise a couple of kids.
The thing is you don't have to train like an athlete to put on muscle, all you need to do is follow these action ideas below and you will start making big gains fast without spending all your time in the Gym.
Lets have a look:
1/ Back to Basics - To build muscle you must train short and with intensity, you only have a limited amount of energy per session. Tests reveal that blood sugar levels drop dramatically after 20 minutes, so exercise selection is crucial.
Compound multi-joint movements have to be used as these offer more training stimulus, are more functional and heavier loads can be lifted. Examples of compound movements include squats, bench press, dips, and chin-ups. Performing three to four exercises with high intensity during a session are what is needed.
All the main structures of the body are worked hard during this time, remembering that as you get stronger in your upper body exercises i.e. Dips, Lat Pull downs, you will also add size to your upper arms as well as your shoulders.
Working on these big compound movements has a knock-on effect throughout the whole body; there is no need for specialization techniques or isolation movements.
The thing is, the whole body is worked hard, rest and recuperation is allowed to take place and at the next exercise session we push out a few more reps than before with the same weight, then we have gotten stronger i.e. more muscle.
2/ Perform One Set Per Body Part - Having performed one set of an exercise to total failure then it should be near on impossible to generate the same force and intensity for another set.
If you are able to generate the same force and intensity for this second set then the first set was not worked hard enough.
If you give the first set 100% effort and work it to total failure (You cannot move the bar after the last rep) there is no more requirement for further stimulation.
Therefore you need to do one set per exercise, remembering to complete the training session in 20 - 30 minutes so to have the most stimulus as possible and then move on to the next exercise.
Current research shows that single set training is as beneficial as multiple set training, decreasing the chances of over training and saving energy for other lifts required during the workout.
Because you are doing one set per exercise, you will have to work it hard and to total failure.
3/ Cycle Your Strength Training - The development of muscle and strength is interrelated so the exercise session will have to be designed so that increases in strength are equal to increases in functional muscle.
Cycling intensity through changes in repetitions and poundage's throughout your training program is an effective way to maintain progression and avoid training plateaus.
4/ Don't Train To Long - Training itself causes the breakdown of muscle tissue. When a person trains very intensely cortisol is released into the blood stream, which causes the breakdown of muscle tissue.
The amount of cortisol released is highly dependant upon the length of training time.
Therefore to minimize this effect training should be completed in the absolute minimum time required which is no longer than 20 to 30 minutes max.
Your blood sugar levels are also dropping by this time, so do what you have to do in this time and get out of the gym, go home and grow.
5/ Don't Cheat - Do not cheat on your reps! Every strength-training trainee runs into this problem sooner or later and it will grind your gains to a stand still. There are many ways to increase the intensity of your sets and the weights used in order to maximize results.
Cheating to increase your weights actually takes strain off your muscles and places it on your joints, which is counterproductive.
Now that you are armed with this information, you wont need to spend all of your time in the gym, by all means workout hard while you are in there but when you are finished go home and grow and enjoy life.
24-Hour Processing - We handle and process Your deca durabolin or sustanon within
24.Competitive Prices - We offer some of the most competitive prices for deca durabolin,
sustanon, dianabol... Extensive Customer Service - We offer comprehensive order support and
customer service with full feedback and support throughout ordering and receiving.Special
Prices And Discounts - We offer special prices and discounts for all large quantity
purchases -see special offer section for favorites deca durabolin, sustanon, dianabol...
discounts.Wide Range Product Assortment - We offer a wide-ranging product inventory that
includes best sellers deca durabolin, sustanon, dianabol and winstrol. Designed to meet all
Your bodybuilding requirements.
Deca Durabolin,
Dianabol,
Sustanon,
Anadrol,
Winstrol,
ANABOLICS,
Andriol,
Arimidex,
Primobolan,
Clomid,
Cytomel,
Proviron,
Testosterone,
Anavar
Visit us http://www.shrenksonlinepharma.com
5 Simple Weight Loss Tips
Have you been searching for weight loss tips to help in getting rid of those extra pounds? Here are 5 very simple weight loss tips to help get you on your way.
1. Take your time
As the old saying goes, Rome wasn't built in a day. Weight loss is the same way. Give your dieting time to work. Don't allow yourself to get caught up in the instant gratification mold that everyone seems to be in today. If you don't lose 10 pounds in your first 2 weeks don't stop. Give it time and you will see results. Click Here
2. Watch food portions
This is a "biggie", pardon the pun. Today, every fast food drive-thru and sit down restaurant is serving up monster sized portions. These biggie sized meal portions are also a contributing factor in our biggie sized waistlines as well. Watch food portion sizes. This goes for cooking at home as well. Never stuff yourself and don't feel like you need to eat everything in front of you.
3. Slow down your eating
This is a weight loss tip that most people ignore, but it is one that will really help you lose weight fast. Your brain needs about 20 minutes to let you know it is getting full. Regardless of whether you eat fast or slow your brain takes that much time to respond to what your stomach is telling it. By slowing down your eating you will eat less and still be full. And less food and calories going in means more weight coming off.
4. Drink more water
Soda, tea, fruit juice, etc, are full of calories and carbohydrates. In fact, the average person consumes 400-500 calories a day in just soda and other beverages. Substitute water for these sugared sodas and you will go a long way toward losing those pounds.
5. Walk
This weight loss tip can really accelerate any diet and weight loss plan. Take a simple daily walk around your neighborhood. Even a 30 minute brisk walk 3 times a week will help shed the pounds. Plus, it is a great way to reduce stress.
24-Hour Processing - We handle and process Your deca durabolin or sustanon within
24.Competitive Prices - We offer some of the most competitive prices for deca durabolin,
sustanon, dianabol... Extensive Customer Service - We offer comprehensive order support and
customer service with full feedback and support throughout ordering and receiving.Special
Prices And Discounts - We offer special prices and discounts for all large quantity
purchases -see special offer section for favorites deca durabolin, sustanon, dianabol...
discounts.Wide Range Product Assortment - We offer a wide-ranging product inventory that
includes best sellers deca durabolin, sustanon, dianabol and winstrol. Designed to meet all
Your bodybuilding requirements.
Deca Durabolin,
Dianabol,
Sustanon,
Anadrol,
Winstrol,
ANABOLICS,
Andriol,
Arimidex,
Primobolan,
Clomid,
Cytomel,
Proviron,
Testosterone,
Anavar
Visit us http://www.shrenksonlinepharma.com
1. Take your time
As the old saying goes, Rome wasn't built in a day. Weight loss is the same way. Give your dieting time to work. Don't allow yourself to get caught up in the instant gratification mold that everyone seems to be in today. If you don't lose 10 pounds in your first 2 weeks don't stop. Give it time and you will see results. Click Here
2. Watch food portions
This is a "biggie", pardon the pun. Today, every fast food drive-thru and sit down restaurant is serving up monster sized portions. These biggie sized meal portions are also a contributing factor in our biggie sized waistlines as well. Watch food portion sizes. This goes for cooking at home as well. Never stuff yourself and don't feel like you need to eat everything in front of you.
3. Slow down your eating
This is a weight loss tip that most people ignore, but it is one that will really help you lose weight fast. Your brain needs about 20 minutes to let you know it is getting full. Regardless of whether you eat fast or slow your brain takes that much time to respond to what your stomach is telling it. By slowing down your eating you will eat less and still be full. And less food and calories going in means more weight coming off.
4. Drink more water
Soda, tea, fruit juice, etc, are full of calories and carbohydrates. In fact, the average person consumes 400-500 calories a day in just soda and other beverages. Substitute water for these sugared sodas and you will go a long way toward losing those pounds.
5. Walk
This weight loss tip can really accelerate any diet and weight loss plan. Take a simple daily walk around your neighborhood. Even a 30 minute brisk walk 3 times a week will help shed the pounds. Plus, it is a great way to reduce stress.
24-Hour Processing - We handle and process Your deca durabolin or sustanon within
24.Competitive Prices - We offer some of the most competitive prices for deca durabolin,
sustanon, dianabol... Extensive Customer Service - We offer comprehensive order support and
customer service with full feedback and support throughout ordering and receiving.Special
Prices And Discounts - We offer special prices and discounts for all large quantity
purchases -see special offer section for favorites deca durabolin, sustanon, dianabol...
discounts.Wide Range Product Assortment - We offer a wide-ranging product inventory that
includes best sellers deca durabolin, sustanon, dianabol and winstrol. Designed to meet all
Your bodybuilding requirements.
Deca Durabolin,
Dianabol,
Sustanon,
Anadrol,
Winstrol,
ANABOLICS,
Andriol,
Arimidex,
Primobolan,
Clomid,
Cytomel,
Proviron,
Testosterone,
Anavar
Visit us http://www.shrenksonlinepharma.com
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