body building workout tips and advice

Monday, 13 October 2014

How to take over strength

How to take over strength

Bodybuilders

Bodybuilders can not be as powerlifters (who are making a series of rep and three reps) train, but it would be wrong to think they are not strong. The high-level bodybuilders do have the strength even if it usually occurs in the ranges from June to August reps and 8 to 12 reps. Is it worth adding a strong muscle is a large muscle and training with heavy weights helps strengthen the tendon insertions and the skeleton?

Embed heavy loads

You will not find many athletes who reach a high level of muscularity by doing long runs, although some incorporate this type of training to enhance the definition of physical after reaching their volume targets. Heavy work requires a mental attitude and a different approach. Let's see it in detail.

To forge a thick musculature, dense and hard, expect "heavy sessions" in your workout. Once or twice a week, pick a muscle group and work it thoroughly with strength exercises. Why not take heavy loads all the time? First, this is not the best way to grow muscles and it is also inefficient to keep your body fat low. You've probably heard of bodybuilders who say always take heavy, but sooner or later, an injury puts the key and stop their workout. It is better to work heavy, not all year, but during some cycles during which we will prepare the body for this purpose. Some athletes have even tested various training cycles and found that the planning results in the long term, higher than those obtained by going to the limit of his strength in each session results.

Thus, competitors in bodybuilding heavy generally work during the off season and gradually lighten during pre-competition, while increasing the workload and shortening rest periods to eliminate fat and appear skinned. In addition to this distribution cycle and pattern from January to February weekly sessions of heavy work, another way is to take heavy loads for the first years of your session, then finish with high reps. Practiced by a number of practitioners of bodybuilding, this type of training allows you to include short and long runs in the same session, which has the effect of stimulating both fast twitch and slow-twitch ones .

Bodybuilders

Tips for working heavy

To train heavy and must meet certain training principles that will help you increase your loads and muscle volume.

Warm up

The heating causes the muscles to contract more forcefully and reduces the risk of injury (sprain or breakdown). Do not underestimate the importance of cardio warm generalized 5 to 10 minutes, followed by some stretching and very light series (do not go to the muscle exhaustion). Then continue with the pyramid technique.

Choose compound exercises

These exercises should be polyarticular type, such as the bench press, the deadlift, the squat or leg press. You will not get the same benefit with single-joint exercises such as leg extensions or pek deck.

Bodybuilders

Master the moves

Make sure you are comfortable with performing exercises and your technique is well developed. Heavy training is not for beginners.

Do not work to maximum

In months to be a seasoned practitioner, take loads that will allow you to perform about five good reps of your heavy sets.

Rest longer

Recovery is longer between heavy sets (powerlifters take up to five minutes of rest). Give Yourself a minute to catch your breath; you will see that this extra time will allow you to lift a little more.

Bodybuilders

Do not be greedy

Do not expect to add to intensification techniques Bodybuilders (forced reps, drop sets work or negative) at the end of each heavy series also hoping to recover to go to the next one. Just do one or two forced reps. Then replace the load in place.

Do not neglect recovery factors

When you train hard, rest and recovery are paramount. Remember that if the training stimulates muscle development, hypertrophy itself and adaptation occur during the recovery period that follows the effort.

Bodybuilding and Protein intake: It’s about the quality, not the quantity dudes (and dudettes)

Bodybuilding and Protein intake: It’s about the quality, not the quantity dudes (and dudettes)

Bodybuilding

I can't say this is truly fact, just my opinion based upon experimentation.

Among's weightlifters, the is this tendency to put down as much protein, especially animal protein, as possible, to bulk up and build muscle.

I have found this to be a waste of time, for one simple reason, in that the human body can only process so much of that protein that goes into the body.

Just like those many people trying to lose weight by counting their calories, weightlifters tend to count their grams of protein per day, with many of the "protein zealots" taking in several hundred grams a day.

Bodybuilding

Having always had the opposite weight problem that many have, that is, me finding it hard to put on weight as opposed to those desperately trying to lose weight, it seems that what works better for me is to focus on protein sources that are highly absorbable and processable by the body.

Bodybuilding

Me, being the typical guy, always trying to get a 'bod like the guy pictured above (uh, well maybe somewhat like his body in symmetry, but slightly less big), went though the phase of buying wheel barrels of chicken breast, and even trying the 10 raw egg shakes (the raw egg thing lasted about 2 weeks for me), my longest steak was putting down 2 to 4 of cans of canned tuna every day for a year or so in my early thirties.

In in the end, putting down all that animal protein every day, normally for commercially processed chicken and cattle, or high mercury canned tuna in toxic lined cans, doesn't create more muscle, but in reality only creates more stress on the body. A better approach is to go with smaller servings of more quality protein, which should allow for more to be absorbed by the body.

MUSCLE-BUILDING MYTH #2: THINKING THAT TRAINING TO TOTAL MUSCULAR FAILURE IS THE ONE AND ONLY WAY TO TRAIN

MUSCLE-BUILDING MYTH #2: THINKING THAT TRAINING TO TOTAL MUSCULAR FAILURE IS THE ONE AND ONLY WAY TO TRAIN

MUSCLE-BUILDING

But isn’t it no pain no muscle-gain? In rare cases this can be true, but this depends on your particular goals, level of experience and training plan. For most guys stopping short of total muscle annihilation will get them to their goals much faster. For ectomorphs looking to quickly build muscle this is always the case—unless you’re such an enormously muscled ectomorph that no one would ever describe you as one. There’s a very big difference between uselessly fatiguing yourself and getting a good workout, but even most advanced trainees can’t recognize the difference. I’ve been there.

But isn’t that last rep the only one that matters?! Isn’t that last rep the one that separates the weaklings from the champions?! Grab a seat by the squat rack, and let me tell you about keeping 2 in the tank.

Why you shouldn’t train to failure

If you train to total muscle failure you’ll totally crush those muscles. This means they’ll require a ton of recovery to get back to the point where you can train them again. Most weightlifters do this because they think it’s the only way to make their muscles grow—not true. Your muscles will actually grow quicker by stimulating them with a heavy load, and steadily and progressively upping that load. Frequently. Not once a week.

MUSCLE-BUILDING

… But most guys damage their muscles to the point where they can only train them once per week, and thus need to follow a bodybuilding split routine instead of a full body training routine. This results in much less frequent stimulation and a significantly reduced weekly hormonal response from your training. As ectomorphs we need those hormones.

The difference between giving it 95% and 99% are very similar—both will build you beastly muscles and allow you to train them often enough to build them really damn quickly. Take it to 101% (failure) though and wham—huuuuuge recovery time required before your muscles recover and you can train them again.

There’s also form to consider, and yours should be stellar. One of the biggest factors in putting on muscle rapidly is executing each exerciseproperly. We aren’t form nazis here—there’s a balance to be found. Training shouldn’t feel clinical. Pushing yourself to the limit on every single set though is taking things way too far. It’s almost impossible to maintain rockin’ form when you’re struggling against failure, so this should only ever happen rarely, once you’ve built up great habits and great form has become intuitive. At that point hey yeah, let your form twist a little as you struggle to break a new personal record, but as you’re training to build muscle this should not be a regular occurrence.

MUSCLE-BUILDING

Now I’m not saying you should come out of the gym feeling like you didn’t work out. You should. You should need to rest between sets and you should definitely feel your muscles working—really damn hard. You shouldn’t come out of the gym feeling like crap for the rest of the day though. You should recover shortly after and feel fantastic. You shouldn’t be getting sick every second week because your body is struggling to keep up with your training regime, you shouldn’t be sore all the time, and you shouldn’t have trouble sleeping. Training is supposed to make you feel superhuman, not geriatric.

When should I train to failure?

Sometimes, when you’re struggling to push beyond your genetic potential or training to compete in a powerlifting event, you need to go really damn heavy. When you do, you need to back off for a couple weeks afterwards and train light. This isn’t the most effective way to build muscle or strength, but sometimes it’s unavoidable, depending on what your goals in the gym are.

And there’s a caveat with pushing yourself to your limits and taking an exercise to failure. It should only be done on particular exercises. Some joints and muscle groups should never be taken to failure. Your rotator cuff (shoulder joint) for example, should never ever be brought to the point of failure. That’ll be how you wind up with a messed up shoulder. It’s also totally unnecessary if your goal is building muscle.

The Solution?

MUSCLE-BUILDING

If you’re a typical trainee—even one with a few years lifting experience—you’ll gain strength and muscle mass much quicker by lifting close to failure, and then training each muscle group more frequently. We typically train three times per week, and stimulate all major muscle groups each time. This results in much much more rapid muscle growth and strength increases when compared with the guy who’s absolutely wrecking his muscles with every workout.

How do you do it? Keep two in the tank. If you really feel adventurous leave just one in the tank every once in a while. Feel like you have more than one or two in the tank after an exercise? No problem. Count that set as a warm-up, up the weight a bit, and hit ‘er again. When you finish a set you should be thinking to yourself “Phew that was tough… but I prrrrrobably could have done one or two more if I had really given it everything I had.” That’s what we call keeping two in the tank. Keeping two in the tank will turn you into a tank.

Even when you aren’t going to total muscular failure, most advanced training programs include de-load weeks to allow for full muscle recovery. A de-load week is where you reduce the training volume to let your body catch up with itself and start fresh into the next phase of training. You should be doing one of these every few weeks. We go hard for 4 weeks and then have a de-load week in the fifth week before gearing back up.

As a bonus to building muscle more quickly, training with a bigger emphasis on recovery will also result in far fewer injuries, a stronger immune system, and less time spent suffering from muscle soreness and fatigue.