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Below are the 17 most recent journal entries recorded in
The Musclehead's InsaneJournal:
| Monday, August 11th, 2008 | |
| 3:28 pm | How To Get Peace Of Body And Mind This is a very interesting article on starting your fitness regime from yahoo: yahoo health I want Peace of Body! Everyone talks about peace of mind, but what about peace of body? I don’t think you can have one without the other. It all starts with total acceptance of where you are today. From there, start training. Read the rest here .. http://health.yahoo.com/experts/rockertr |
| Wednesday, January 2nd, 2008 | |
| 5:36 pm | A really good post from yahoo Top 5 Habits to Increase Longevity Posted Tue, Dec 18, 2007, 6:12 pm PST87% of users found this article helpful. Is it really possible for anyone to live happily to 100? The good news is that your body was designed to be 100 - you just have to get out of the way. But don't let these bad habits of the past discourage you - it is never too late to make new choices. What you did in the past can be changed, and your body will respond in kind. What matters is what you do from this moment forward. Eat five small meals a day. Additionally, eating this way is less taxing on the digestive and metabolic systems and also reduces your risk of heart disease. Look for opportunities all through your day to work in physical activity. Power-walk, run, or ride your bike instead of driving. Begin a daily tai chi practice. Join a gym and actually go! Practice safely and watch your health results pile up. Choose filtered water; the best filtration processes are the ones that use activated charcoal, which removes the impurities but leaves the water-soluble minerals. Also, do not store water in plastic containers because the polychlorinated biphenyls (PCBs) can leach into the water.
Source: http://health.yahoo.com/experts/drmao/83 |
| Thursday, December 27th, 2007 | |
| 2:24 pm | More Muscle Building Articles From EzineArticles How To Get Muscle Fast Three more articles from ezinearticles.com, one of the best source for reprintable content. The articles here are on a basic theme - how to build muscle. I always get asked how to get muscle fast! The solution is simple and comprises of 3 essential factors - nutrition, training and rest. How you go about these three things will determine how fast you bulk up. Believe me - if you do things correctly, people will think you are taking steroids! I've put nutrition at the top of the list as it is THE MOST IMPORTANT factor in your success. You have got to eat if you want to gain those pounds! I want you to eat at least 6 meals a day, not a huge amount in each meal but make sure it contains fat, carbohydrate and protein. 6 good meals a day will put your body in a prime state to build muscle mass and you will have a steady stream of nutrition. Divide the meals up equally at 3 hours apart. Be sure to weigh yourself at the start of your bulk, and aim for no more than 4lbs per week - this will ensure you gain quality muscle weight rather than fat. With your diet sorted, you can worry about what to do in the weights room! Forget the bicep curls and tricep kickbacks for now, COMPOUNDS are where its at if you want to grow muscle quickly. As a general rule, the more muscles involved in an exercise - the harder it is and the harder it is the better it is! The best weight lifts to use are: bench press, deadlifts, squats, overhead press, rows, chin ups and dips. So you have eaten and trained your guts out? What now? Now....do nothing! To gain the most muscle in the shortest possible time you must rest. Your muscles recover and grow when out of the gym so ensure you get at least 8 hours of sleep each night. Article Source: http://EzineArticles.com/?expert=Edward Article#2Building Muscles - The Bodybuilder's Secret Weapon So many people get frustrated when it comes to losing weight and keeping it off. They are victims of "yo-yo" dieting. How many times have you heard someone say, "I have tried just about every diet out there and nothing seems to work?" Or they might say, "I lost 20 pounds once but I gained all of it back plus some." Their first mistake is going on a diet in the first place. You see, dieting implies that you cut back on your eating for awhile then resume your prior eating again once you obtain your desired weight. It is far better to allow proper eating to become a way of life. However, I want to take this a step further. Permanent fat loss cannot be achieved by going on and off diets. On the other hand, making proper eating and exercise a regular part of your life will guarantee that you will become a life time "fat-burning machine." The most important factor in turning your body into a "fat-burning machine" is to build as much lean muscle mass as possible. Muscle is a bodybuilder's secret weapon for maintaining a low body fat. I maintain a 7% body fat at 46 years old because I build my muscles as well as eat a proper ratio of protein, carbohydrates, and fats. Muscle is like a furnace. The more muscle you have, the more calories you burn, even at rest. Even while you sleep, you will burn fat. This is good news if you understand this basic principle. Now I know that some of you reading this are thinking, "Oh no, I don't want to build big muscles like a bodybuilder." Well, relax; I don't mean to imply that you have to become a "muscle bound" bodybuilder. Everyone has muscles in their body and when we build our muscles we increase our metabolism or our ability to burn fat. With a greater lean body mass, you will also burn more calories during exercise. Many people will mistakenly put their body in a "starvation mode." They will cut down drastically in their food intake and by doing this, not provide adequate fuel for their muscles. Then without the lean muscle mass, they rob themselves of the "fat-burning" effect. That is, they are no longer burning fat for energy. This is a tragic mistake because as soon as they splurge on some junk foods or refined sugars they will immediately store excess fat and gain their weight back again. It is a "chain reaction" so to speak. In conclusion, the bottom line to being a "fat-burning machine" is to eat plenty of good, healthy foods throughout the day and also get enough anaerobic and aerobic activity throughout the week. By aerobic activity, I am referring to "cardio" such as walking, running, cycling, treadmill, exercise bikes, etc. By anaerobic activity, I am referring to exercise with free weights, machines, or exercises with your own body weight such as pushups, pull ups, crunches, lunges, etc. I also want to add that you need to get plenty of rest. I get by with around six to seven hours sleep a night. I am a busy man and do not feel that I need to sleep for one-third of my life, which is what eight hours sleep would be during a life time. But you do need to get enough sleep because your muscles grow during rest and recuperation. For more information about proper eating for fat loss you can check out my e-book, "What in the World Are You Eating? at fictionwise.com. |
| Monday, December 17th, 2007 | |
| 7:29 pm | What Do The Word Calorie & Body Fat Means! All the talks and discussion around weight loss and muscle building niche are centered around body fat and calories. You find people looking upto the calorie count on every food carton and sometimes they even ask if the product is made for fat loss. However, if you happen ask that person to explain it then most of them give you a blank expression as if it is the most naive question that could be asked. Just try asking some very simple questions like how are calories stored in your body, what exactly does the term calories mean, what is the relationship between fat and calories, do you need body fat, what is the best way to maintain a good fat level. These questions are quite simple but will leave many of them in a troubled state of mind. Here is a technical definition of calorie that can be used by everybody - "The technical definition of a food calorie (kilocalorie) is the amount of heat required to raise 1 kilogram (1 liter) of water 1 degree Centigrade. A calorie is simply a measure of heat energy. When food is burned, it releases a certain amount of heat (energy), depending on the type of food. The more calories that are in a food, the more energy will be released when it is burned." This definition comes from the Review Sean Nalewanyj bodybuilding course known as 'truth about building muscle' or the muscle gain truth The word calorie is commonly used to describe the amount of energy in the food. It is also used to represent the amount of energy that is stored in the body as adipose tissue (body fat) and stored carbohydrates in form of glycogen. Calorie is the word that is commonly used to quantify amount of energy stored in the food. Calorie also represents the how much energy is stored as body fat or adipose tissue and glycogen (stored carbohydrates). This should clarify in your mind that body fat and calories are very closely related. You can think of body fat as a reserve of calories maintained by the body for its varios needs. Calories are burnt and used like a fuel by your body everytime you need to do some activity. They are used as the energy source for your various muscle movemements. When we say burn the fat, we mean doing an activity that accelerates that fat consumption process. However, this is also the reason why not bad is fat and why your body needs fat to perform its essential funtions. Without fat your body is like a car without gasoline, and excess fat makes it like a tanker that neither looks good nor is of much use. You need to understand that body fat balance equation. When you are idle and not working, your body's consumption of fat goes down and hence as a result you start accumulating it. If you do that for too long then get ready for becoming a fat tanker. On contrast, activity reduces that fat storage and keeps you in a better shape. The equation in itself is quite simple. The fat stored in body is equivalent to calorie intake by calorie spend subtracted. This should clear up the idea of calorie as well as body fat. If you are looking for some good bodybuilding program that is effective in fat loss too, then you can read more about it out here review musclehead |
| Sunday, November 25th, 2007 | |
| 4:39 pm | Why extra fat is not always deadly and might even help people survive
Why extra fat is not always deadly and might even help people survive some illnesses is unclear and in fact disputed by many health experts. But University of South Carolina obesity researcher Steven Blair, who says people can be fat and fit, is a believer. He called the report a careful and plausible analysis, and said Americans have been whipped into a "near hysteria" by hype over the U.S.'s obesity epidemic. While the epidemic is real, the number of deaths attributed to it and to being overweight has been exaggerated, Blair said. People should focus instead on healthful eating and exercise, and stop obsessing about carrying a few extra pounds or becoming supermodel thin, Blair said. He says his hefty grandmother used to justify her extra padding, saying, '"That way I have protection in case I get sick.' Maybe there is something to that." A little extra weight might provide "additional nutritional reserves" that could help people battle certain diseases, Flegal said. Dr. Robert Eckel, a spokesman for the American Heart Association, argued that the results may be misleading. For example, diabetes and heart disease often occur together and both often afflict overweight people. So when diabetes is listed as a cause of death, heart disease could have contributed, he said. Eckel also said the study results might reflect aggressive efforts to treat high blood pressure and cholesterol or other conditions that can lead to fatal heart attacks. Those conditions often occur in overweight people and can be costly and debilitating even if they are not always deadly, he said. Obesity researcher Barry Popkin of the University of North Carolina in Chapel Hill, agreed, noting that the study "is about death. This is not about health and sickness." Original Source Out Here ! |
| 4:12 pm | Exercising for a healthy heart - Health News From Yahoo Health
Introduction When you have coronary artery disease, it is very important to exercise regularly. If you aren't already active, your doctor may want you to begin an exercise program. Even if you can only do a small amount of exercise, it is better than not doing any exercise at all. Answers the following points/things. Key points: Why do I need a regular exercise program? Exercising 3 or 4 times a week consistently is important because it takes only a short period of inactivity to weaken your muscles and cardiovascular system.
How can I get started on an exercise program? Calculating your heart rate One of the best ways to measure your exercise intensity is to take your pulse and calculate your beats per minute or heart rate. See taking a pulse.
Calculating your rating of perceived exertion (RPE) A rating of perceived exertion, or how hard you think your body is working, is a fairly accurate way to tell how much strain is put on your body during exercise. The original Borg scale can be used (6 to 20 levels) to approximate the HR values from rest to maximum, or a revised 0 to 10 scale may be easier to use. For more information, see monitoring the rate of perceived exertion (RPE).
How often should I exercise? How often you should exercise depends on several factors. Many exercise programs recommend exercising a minimum of 3 to 5 times a week. However, the best number of days for you may depend upon your time availability, exercise intensity, the duration of each session, and of course, your overall goals. If you exercise at a lower intensity level, you may want to exercise more frequently. Studies have shown that no significant differences in aerobic capacity are found whether these are consecutive or alternate days. If you are trying to lose weight, regular daily exercise is encouraged. Source: yahoo health link. Check It Out! |
| Wednesday, October 31st, 2007 | |
| 3:44 am | Exercises For Better Chest Growth - I WeekFor most bodybuilders, the chest raesponds faster and more favorably than any other bodypart. That's due mostly to the fact that the pectorals are made up of type II (white) muscle fibers. These muscles are characterized by their fast speed of contraction and their high capacity for anaerobic glycolysis. In other words, they're easy to "pump."
1) Dumbell flyes This is most definitely an isolation move, geared more as a warm up and to pre-exhaust the muscle group. It also works well as a nice stretch. While lying on a flat bench, hold two dumbells overhead, palms facing inward. Lower the weights out to the sides with slightly bent arms. Raise and repeat for 10-12 reps. There's no need to go heavy on this movement. Dumbell flyes are not mass builders. This is merely preparing the muscles for the oncoming onslaught. Do only 2 sets and move onto... When working any fast twitch muscle group for size and strength, it's best to use compound movements. These can be defined as basic exercises that allow for the use of heavy weights.
In order to put the most emphasis on the chest muscles when performing dips, keep your chin on your chest, round your back, lean forward slightly, and hold the feet forward under your face. Dip downwards as low as you can without discomfort and raise upwards into the straight arm position. Keep a steady tempo. This exercise really brings out the "sweep" of the lower pecs. Ten reps should be relatively easy for a conditioned athlete. But here's the kicker. Rest only 30 seconds and repeat the set, again going for 10 reps. If this is too easy, use a weighted belt to add resistance. Do 3 sets to failure , each with only 30 seconds of rest between sets.
The hardest part is over. Now it's time for a "finishing" movement--something that will flush blood into the area, enhancing the pump and aiding recuperation. Once again we go with an isolation move. |
| Tuesday, October 30th, 2007 | |
| 7:21 pm | Organic Food Is More Nutritious Medical News Today - Oct 29, 2007 The results were released to the press but there is no mention of a of a journal publication as yet. The research team said its findings will be published in full within the next 12 months. The findings were announced by Professor Carlo Leifert of the Tesco Centre for Organic Agriculture based at Newcastle University, UK, who with his team are working on the EU funded project called the Quality Low Input Food (QLIF) project, the biggest ever to research the pros and cons of organic farming and food.
Source: |
| Friday, October 26th, 2007 | |
| 11:46 am | THE SPEAKING TREE: Hands That Heal Mind, Body And Spirit -V N Mittal Nature has gifted our bodies with an inbuilt mechanism to heal itself. The hands, especially, have immense healing capability. That hands possess innate healing power is evident in an Atharva Veda verse: “Gifted with the divine power, our left hand is empowered to heal skilfully by removing all barriers in the free flow of joy. The right hand is still more powerful and dexterous as it contains all the divine gift of therapeutic capability — the healing touch of which ensures detoxification, harmonisation, well-being, joyful life and salvation. Our healing hands possess 10 healing fingers branching from them...”. The inherent healing power of the hands has been deftly exploited in various drugless therapies including Quantum Touch, Acupressure, Su Jok, Shiatsu (Japanese from shi, meaning finger, and atsu, meaning pressure), pranic healing and Reiki. Amongst these, Reiki, the ancient healing system rediscovered by Mikao Usui in early twentieth century Japan, is popular worldwide as a way to treat physical, emotional and mental disorders. The word ‘Rei’ means universal and ‘ki’ means life-force energy or the prana. Reiki simply involves tapping into universal life-force energy and laying on of hands on a few body areas. Once you have learnt the technique, and you have gone through an attunement process whereby you are able to source the universal life-force energy, you can channel its amazing power through your hands, to heal yourself or others, just by intent, as and when desired. |
| Thursday, October 25th, 2007 | |
| 6:24 pm | School sports plan For Weight loss - From Yahoo
LONDON (AFP) - The government on Monday launched a campaign for greater participation in sports at school to combat the growing threat of obesity that the health secretary said was comparable to global warming.
Complete Original Story |
| 6:16 pm | Should You Grunt During Bodybuilding Workouts? Jane Ross, a 42-year-old Boston area gym buff, is honest about it: When exercising, she sometimes grunts. "I think it's part of going to a gym -- I grunt during a workout, and I think that most people do," said the mom and former personal trainer. "When you are exerting yourself, it's a release." But not everyone is so accepting of those loud fitness club exhalations. A real good story.... Complete Story |
| Sunday, October 21st, 2007 | |
| 6:04 pm | Keep Record Of Your Muscle Building Program This is fairly a simple habit that I constantly preach to my trainees be it online or offline. It is a habit that can propel your muscle growth and certainly help you to build muscle mass fast. This habitual action requires you to keep a detailed record of every workout that you perform in a simple logbook. Sounds easy but not many people apply that to their training. Yet, they keep asking me how to build muscle mass fast
1) Find Out What It Is You Want You want to know where most people fail in the gym? It’s their lack of honesty with themselves. If you seriously want to get into great shape, you’re going to have to sit down and be honest with yourself. You have to think of a reason that hits close to your heart and mind of why you want to go to the gym.
If you’ve been losing motivation and having a hard time focussing, try going back to why you’re training in the first place. Believe me, if that reason is strong enough, you’ll keep going back to the gym. 2) Use Your Mind And Visualize This is very important. By using your mind and visualizing how you see yourself at the end of your training cycle is very, very powerful. If you can’t see how you want to look in the future, you need to sit down and concentrate on how you “really” want to look. Try looking 12 weeks into the future and imagine how you would look in a T-shirt or a pair of shorts. Concentrate and imagine how you want your body to look and you will have a better idea of where you want to go.
My muscle building program has gone from four very intense workouts a week, down to one short workout with only five exercises. And I get more out each workout because my body has time to fully recover and build the muscle I requested a few days earlier. Whether you want to build some new muscle of lose some old fat, you need a new age muscle building program. More is not always better. |
| 1:06 pm | Skinny Guy's Guide To Protein Powder By [http://ezinearticles.com/?expert=Vince So what do you really need to know about protein powder? After all, as a skinny guy or beginner to the whole bodybuilding scene you simply want to know a few answers. Is protein powder necessary? Does it really work? How much do I need? What kind should I take? What is the best? And finally, will any of these answers make a difference when it comes to getting jacked and attracting the ladies? This article is not meant for you if you want to learn the science behind the ion-exchanged, cross-mutaed, isotopically labeled protein tracers blah blah blah. In this article, I will strip away all the hype, science and confusion that surrounds protein powder. By the time you are through this article and put it to memory, you will become the resident protein powder expert and amaze your friends the next time you visit the sport nutrition store. No more 2-hour shopping trips for protein powder because you don't really have a clue what to look for! Is Protein Powder really necessary? So, although protein supplements are not an absolute requirement for gaining mass, I have yet to meet any person able to get 400 grams of protein per day from cooking food. If your protein intake is greater than 200 grams per day I will suggest a protein powder - it will make your life a lot easier. In addition, dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Don't get me wrong, though. Protein powders are still supplements in my book. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot. Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, that you should limit yourself to a maximum of three per day or 40 % of your meals. To some this might sound like going 'overboard' and I would not disagree. He specializes in teaching skinny [http://www.vincedelmontefitness.com]ho Article Source: http://EzineArticles.com/?expert=Vince_ Vince Delmonte |
| Saturday, October 20th, 2007 | |
| 7:33 pm | 10 Things To Make Note Of Before Your Next Step Into Gym 10 Things To Make Note Of Before Your Next Step Into Gym Most of the people go for their workouts as if they are going out for a stroll along the road to relax themselves. The commitment is entirely missing. Entering your gym is only the first step to muscle building, it is not enough to go to gym daily to get a godlike physique, you need much more desire and commitment than that. What you do before, during, after your workout all contribute to the success or failure of your muscle building quest. Your muscle building success is defined by a lot of factors inside and outside your gym. Your selection of exercises may be taking away your muscle growth instead of contributing to them. Similarly, your food habits or personal social life may be effecting it in more of a negative way than helping you with it. Combine, all these together and you may will get to know why your muscle building program has not yielded the way it has for some other people. Out here we are going to take five of the factors that make some contribution in some way to your muscle building success and at the same time try to identify the possible problems and their solution. This article will come up as a series of five articles with two points to consider in each article. The objective is that one should compare his current routine with the points mentioned in particular article and if there are faults they should be rectified upon immediately before jumping to next step. So follow the series closely and eliminate each fault as you start identifying it. 1) Jumping To The Podium Without Proper Practice Or Rehearsal This is a mistake that most amateur bodybuilders do. They hear about an exercise and watch someone do it and they feel they are all ready for it. Next day you see them doing the same exercise with utmost intensity but with poor form. Remember, doing an exercise without proper form or doing it too quickly either can increase your chances of injury. Also, exercises not done properly don't really add up to muscle gain. Injuries bring a break in your workout program and may force you to break in between or push you out of the rhythm. So, don't jump to stage directly, take your time. Before you start doing an exercise learn it properly from a trainer and perfect its form. Ask someone to watch you do it and tell you if you are not doing it in the proper manner. If you are following an online muscle building program than most of them come with proper instructions on each exercises, so make sure you do follow them in a proper manner. Don't do an exercise if you are not confident about it. It will save you from injuries and you can direct those efforts somewhere else. 2) Digging Up Roads That Lead To Nowhere. Another common trait of newbies and unsuccessful bodybuilders. They are just about doing everything. I see most of the newbies come to gym without any proper plan or exercise. Most of them are there just to throw weights and go home contended that they are building up muscles. Nothing more than a waste of time. If you regard muscle building as a hobby, I seriously advise you to stop doing that. It is something that demands commitment and planning. If you have not done it already then develop a proper workout plan. Although, I will advise you to get a good trainer or at least a good professional muscle building program but some of you may not be interested in spending any bucks, so spend some time and develop a good workout plan. Assess where you are right now and determine what you want to achieve by next month. If you can't imagine your growth or if you can't figure out where you will like to see yourself in next 30 days, then stop going to gym, you will not build any muscles if your mind is not ready for it. Get down to the basics again, do everything in writing - from where you are in terms of body measurements and photographs, to where you want to go, again in terms of body measurements, to how you are going to achieve that - your workout schedule and plan. Don't just fidget around in the gym, go there like a pro, a man on mission and do it accordingly.
Recommended Muscle Building Programs
Muscle Gain TruthThe MuscleheadAdditionally if you need a software to track your growth or come up with a plan then you can use this free bodybuilding software. |
| Monday, October 15th, 2007 | |
| 1:56 pm | Instantly Increase Your Strength On Every Back Exercise- Sean Nalewanyj By [http://ezinearticles.com/?expert=Sean_ A pair of lifting straps!This is such a basic and highly effective piece of equipment yet so many people neglect to use them. For those of you who are unaware, these are basically a set of thick straps made of extremely strong material that are placed around your wrists and then wrapped around the barbell, dumbbell or cable attachment. The purpose of lifting straps is to “eliminate” your grip from the equation by forming a secure connection between your wrist and the weight. If you use these straps properly you can basically hold onto the bar and perform your exercises while expending almost no energy from your forearms. Why is this so valuable? Picture this scenario…You’re performing a set of deadlifts (arguably the most powerful muscle-building exercise known to man) with the goal of performing 8 reps. You psych yourself up, grip the weight and clear the bar from the ground. The set is going well, but by the time you reach rep number 5, the strain on your grip is so great that you can no longer hold onto the bar. You’re forced to stop the set because your forearms reached muscular failure. What exactly happened here? Well, you gave yourself an amazing forearm workout! Congratulations! Unfortunately you severely limited the amount of muscle stimulation you could achieve on your back, shoulders, legs, and just about every other muscle in your body that the deadlift targets in the process. This is not a good thing! Lifting straps completely eliminate this problem by making sure that you reach muscular failure in the major muscle groups that you are intending to target rather than on your forearms and grip. They can be used effectively for almost every back exercise or any other lift where the grip is of concern. The main argument against lifting straps is the idea that they are a “crutch” and will negatively affect the development of grip strength and forearm size. Let’s get real here. What would you prefer, greater muscle mass and strength in your lats and upper back (and just about every other muscle group on your body) or greater ability to crack open a jar of pickles? Take your pick. The positive effect that lifting straps will have on your overall muscle mass and strength gains will far outweigh any negative effect that they have on your forearms and grip. Besides, you can easily incorporate specific forearm movements into your routine to develop your grip strength and forearm size. If you aren’t using lifting straps already, get on it! You can find them at almost any store that sells sports or fitness equipment or you can order them online. They sell for about 10 or 15 bucks and are well worth the price! Sean Nalewanyj is a bodybuilding expert, fitness author and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle. You can learn more by visiting his website: http://www.MuscleGainTruth.com/ Article Source: http://EzineArticles.com/?expert=Sean_N |
| Saturday, October 13th, 2007 | |
| 8:35 am | Online Weight Training Program is the Practical Choice You may be surprised to find that things like free online weight training program webpages are in existence. Why would anyone want to offer this sort of information for free? A lot of people want to lose weight. There are some people who want to gain weight, but they, too, would gladly pay for a good personal trainer who could help them get to their weight objectives. A good weight training program in book, audio CD or DVD format would sell quickly! On the other hand, there's more to gaining weight than simply eating more. Some people have overactive metabolisms, or even physical ailments, which ensure that they do not gain weight despite their best efforts. They may be unhappy with their bodies and wish to look fuller, healthier. In such cases, weight training for bulking up certain muscles would be called for.
There are a few things that you can do to try to gain more muscle and I believe that if you have a plan even the toughest of hardgainers can still gain a few pounds in a couple of months. As you know most bodybuilders not on roids can only gain about two pounds a month but if you make radical changes then you can gain weight rather quickly for a short amount of time.
1. The key to gaining muscle is to conserve your energy in an almost slothlike style. When as a hardgainer you are doing your workout try to get the most muscle fibers working in the least number of sets and reps. 2. Skip the cardio. Even though you know that you are trying to get yourself in better shape you still want to keep the cardio out of your workout. As you do cardio workouts your hard earned muscle is going to disappear as you lose your fat…but you do not have any fat to speak of do you?
The Nerve of those Muscle Cells Perhaps the most likely explanation of muscle memory involves the neurons (nerve cells) that stimulate your muscles. These neurons tell all the muscle fibers (muscle cells) they innervate to contract. But, depending on the amount of weight being lifted, only a small percentage of neurons innervating a particular muscle may be recruited to stimulate their fibers. More weight on the bar – more neurons involved and more fibers stimulated. Simple enough, right? Here’s something really interesting. Even during maximal voluntary contraction (attempting your max on any lift), you’re still not recruiting all the muscle fibers in your working muscles. In fact, it is this discrepancy between the percentage of fibers we normally recruit and what we theoretically can recruit (100%) that may account for those rare, but documented feats of superhuman strength. What has that got to do with muscle memory? Well, one way your muscles may adapt to the stresses of consistent training is to increase over the long run the total percentage of fibers recruited during maximal and near-maximal lifts. Here’s the possible scenario: |
| 8:30 am | Gain Weight Muscle Fast - Muscles Building Programs So you're visiting the gym, struggling to stack on those healthy pounds. Good job! This is probably the best ways to gain weight. You're slowly building muscle mass and body strength. There aren't any downsides to this new regimen. But, it's not stopping there. At this point you're probably over-slim for a few possible reasons. One is genetics. It could run in your gene pool. Then it could be your metabolism. If your's is high, then it's a bit hard to keep up with. Finally, you just may not be eating enough or the right foods. Getting involved in body building requires an increase in vitamin, mineral, and protein intake. There is a wide array of body building supplements available in the market for beginners. Chemical-based supplements are also available; however, these are not recommended for a variety of health related reasons and the use of these substances is considered illegal in the world of competitive body building. All in all, the most effective manner of engaging in body building is to consider and experiment on all available work outs to determine what works best with your body. Combine the most effective work out with the best possible diet to get the most satisfying results. Oh, and don't forget to take daily those multivitamins. Your body will crave all the nutrients it can get for recuperation from weight training. This puts you at six meals per day. Therefore you shouldn't be paying attention to the standard daily nutrition recommendations. It doesn't apply to you when you're tackling ways to gain weight. * Jamb Press: Find a door opening and stand directly centered facing the jamb where the door locks. Now place a hand on both sides of door opening and place your feet in a comfortable position. With your arms in a somewhat L shape, simply press right and left arms together (wall is between R and L hands) as hard as you can and hold it. Rest a little bit and do another set. * Table Top Presses: Find a counter or table top that will allow you once again, to have your arms at chest level ( You can sit down for this to achieve proper height). You can do this with your arms at an L shape or straight out in front of you. Now simply place your palms on surface and press down as hard as you can, as long as you can. Rest and repeat * Praying Hands: While standing or sitting erect, put your two palms together in a praying manner. Press together as hard as you can as long as y
A number of techniques for body building are designed to be used in developing and sculpting muscle mass. These techniques may be applied both in the competitive area of body building as well as for individual use. The most common technique in body building is to gain as much muscle mass as possible for long periods of time, focusing on enhancing the ability to lift more weight every week. Upon reaching a threshold, or when a competition is nearing, the focus is then turned to sculpting the muscle mass that has been gained. Some body building experts promote training programs that involve lifting moderate weight with more repetitions per set to be followed by the intermittent high weight sets. Other experts support concentrating on doing heavy weights with fewer repetitions and fewer sets. |