Showing posts with label about bodybuilding. Show all posts
Showing posts with label about bodybuilding. Show all posts

Sunday, June 9, 2013

How to progress in bodybuilding

How to progress in bodybuilding

how to progress in bodybuilding
To progress in bodybuilding, it may be important to plan in advance the progress of work, especially when you start. In this way, the effort to progressively drives will be constant.

In bodybuilding, growth is created, maintains and manages. You should know how to maintain it, but also when changing programs and increase the weights to better manage growth.

Any errors in the management of growth may hinder your progress in bodybuilding and therefore reduce. An increased too quickly and it is a risk of injury, increased too slowly and progress will be slower load, the muscles will stagnate.

But beware, the load itself should never be your goal weight because the goal in this sport is not to lift more and heavier, but gain muscle. It is, therefore, not necessary to sacrifice the technical implementation at the expense of the workload.

Note that the progression from one week to another is especially true the first month of training. Thereafter, it becomes much harder to grow in strength on each session. So basically, the more you are strong, and the progress will be slow. And, unlike most you are weak, and your progress in bodybuilding will be rapid. In the latter case, so you can program it to advance more easily.

Tags: how to progress in bodybuilding,progress in bodybuilding

Saturday, June 8, 2013

Bodybuilding water intake

Bodybuilding water intake

We say you should drink plenty of water. In fact, water has many advantages such as the fact that hydrate the body, purify and even has slimming properties. It is important to drink plenty of water without either abuse to avoid the risk of overdose as water for example.

bodybuilding water intakeAs we know, drinking water is good for the body. This physical activity can make the weight or not, they say you should drink 1.5 liters per day. But what does it do exactly? And, why water is so good for the body?

Water has many advantages. It allows:

- hydrate
- To purify
- Draining
- To remove the salt: very advantageous for people who make water retention.

Also, when is when dieting, drinking water is essential depending on the plan you follow. Indeed, some schemes, such as those rich in protein, put a strain on our kidneys and the drinking water can relieve and easier to remove waste from the body.

Finally, during hot weather or hot weather, it is essential to drink water to avoid heat stroke. To do this, do not hesitate to drink regularly, and even before you feel thirsty.
Risks to avoid in bodybuilding water intake

Although we have seen all the benefits of water, do not abuse it. In fact, drinking too much water can be harmful to the kidneys. Indeed, drinking more than 2 liters a day could tire or even overdose kidneys. Remember to spread your water intake during the day.

Finally, it is not advisable to drink water at the beginning and the end of a meal or during the digestive phase so as not to drown the digestive juices. All this is to be taken with caution because, as often is the abuse that is not recommended. From the moment the consumption of water is regulated, it cannot hurt the body.

bodybuilding water intake

Wednesday, June 5, 2013

24 Hours Fitness Center - freeing you from the constraints Brought per hour

24 hour la fitness
You can be sporty if you're not an athlete in good faith. You can do your exercise in a fitness center, even during the night. You can be beautiful by having a slim body. You may be healthy enough to fight off diseases. You can have fun. And, meet new friends.

If you think they look too good to be true? You're wrong. These descriptions are indeed too good. And, yet they are true. How? Where? Simple, by having your exercise regimen within 24 hour la fitness centers.

24 fitness centers offer time all possibilities mentioned above. In fact, it is because of these truths that they became popular with the people.

24 hour la fitness centers have become a part of the routines of people seeking beautiful body, good health, as well as entertainment. And it's open even for busy people during the day. Because this type of center has a flexibility in time, it has become the Mecca for many of its patriots. Specials fitness here, as its name suggests, go for 24 hours.

Here, people seem to be very busy with their work still have time to ensure their health through  exercise. Whenever they find the time, they simply go to the center and attend a class. Even if it is in the middle of the night, or perhaps before dawn.

24 hour la fitness
Schedules fitness classes are very convenient for customers too. According to the fitness instructors of these centers, the truth is that fitness centers 24 hours play a vital role in molding the attitude of his clients and must receive attention.

To be more precise, these centers also shape the strong willingness of its regulars. In addition, these centers also develop a strong moral conduct. As such, they contribute to the development of self-confidence and the determination of their regular customers. However, these centers remain a priority for his significant contribution in building a body in good shape and good health to its regular customers.

The truth is that the instructors believe that through the development of the moral conduct of their customers alone provide enough motivations to vigorously pursue and achieve their goals. They perceive that the right amount of determination is more effective compared to the one of the best fitness equipment today in improving the available organ.

Like muscles become firmer, the amount of determination is also more compact. And as the body reaches a beautiful shape, it is directly proportional to the efforts that have been exerted during training.

Due to these facts, 24 hour la fitness centers are undeniably popular now more people. These centers play a major role in improving the perception of those in his life. So simple, these centers develop inner and outer strength of their regular customers.

24 hour la fitness centers are of high quality when it comes to the equipment they use. At the same time, fitness instructors always aim to meet the needs of their customers, especially for lovers ....

Friday, May 31, 2013

gain muscle fast

gain muscle fast
It is possible to gain muscle faster by following a few simple tips.

To grow muscle faster, do not work in force only make useful exercises and use nutrition   
 and supplements properly.

To gain muscle fast, increase muscle size more quickly, some basic tips can be useful to help you.

Do not seek strength

If you are looking to gain muscle fast, do not try to gain strength. Take the force is not a good way to gain muscle. Do not focus on weight lifted, but the muscles.

It should be understood that gain strength is different from gain muscles.

Medium series

This point is the point above. To gain muscle fast, do not make sets too short, so no work "heavy", using weights allowing you to make sets of 10 repetitions minimum and 15 to 20 maximum repetitions.

Supplements to gain muscle

Some basic supplements are very helpful in building muscle in general, such as whey protein or BCAA.
But if you want to have a larger more muscular appearance, fast, two other products can help you:
- Creatine: the first days of taking the Creatine cell volumizing product (often called water retention) which can take 2 to 3 kg and increase the volume of muscles quickly.

No finishes

When looking to gain muscle quickly, we must try to gain muscle mass, the big muscles quickly and efficiently.

To do this, we must not seek to finishes, not seek to isolate the work on a particular portion of the muscle. For example, for chest, working mass of coated developed or dips. Do not worry developed inclined to spread or prints the block opposite.

These isolation exercises can be used to improve the appearance of part of the muscle, but to increase the overall volume of muscle, they are useless.

Do not train every day

Want to progress quickly often leads to wanting to do too much: too many series, too much exercise and too many sessions.

This is a serious error, which can lead you to over training and regression. In bodybuilding "more" is not "better". Too much training can lead to muscle wasting. So pay attention, wanting to gain muscle fast, you may lose more.

Do not train every day, keep at least two days of rest per week.

Saturday, May 4, 2013

Counting macro-nutrients or calories? (part 3)

program for bodybuilding-counting calories

 I would never recommend to following the calories, only macros. Why?

Let's say you aim for a diet 2000 calories with the following macros:
- Protein 200g
- Carbohydrates
- Fat 60g

- Protein + carbs: 200 + 165 = 365, 365 x 4 = 1460 calories
- Fat: 60 × 9 = 540 calories
- Total = 1460 + 540 = 2000 calories

So, to follow up, I just take my total calories, then I determine the distribution of macros. Once I did, I just focused to meet the requirements of macro-nutrients.

If you're on a 2000 calorie diet (or other), all you have to worry about is the macro-nutrient composition of your diet.

Part 1 Introduction 

Calories, macro-nutrients and labels (part 2)

Calories, macro-nutrients and labels (part 2)

Each type of macro-nutrient contains a certain number of calories. We must learn to count and read the labels, which is really not difficult.

Recall basic elements for understanding

What is a calorie?

A calorie is nothing but an energy measure (heat) equal to 4.1868 joules. The official definition: it is the amount of heat required to raise the temperature of 1 gram of water by 1 ° C, under standard conditions.

What are macro-nutrients?

When you work with people, and I like their giving directions in terms of calories, I would stress the importance of your note somewhere ingested macro-nutrients throughout the day.

4 macro-nutrients: proteins, carbohydrates, fats, and alcohol.

Below, the amount of calories for each gram of different macro-nutrients

- Protein: 4 calories

- Carbohydrate: 4 calories

- Fat: 9 calories

- Alcohol: 7 calories

How to read a nutrition label?

Below this is a picture of a nutrition label. I leave aside the percentages micro-nutrient because it is beyond the scope of this article.

The first step to accurately track your calorie intake is to read a label.
program for bodybuilding-calories

- The first macro you see is the total amount of fat in a serving (here portion is 226 grams), which includes saturated, polyunsaturated, monounsaturated and trans fats.

- Below you will see the total amount of carbohydrates, which include sugars and dietary fiber.

- And finally at the end, you will see the protein.

In this example, we have 13 grams of fat, 31 grams of carbohydrates and 5 grams of protein.

So in this case, the label shows 260 calories. But how do they achieve this?

A simple calculation:

- 13 (grams of fat) x 9 (amount of calories per gram of fat) = 117 calories.

- In addition, carbohydrates and proteins have an equal amount of calories per gram, simply add them together first: 31 + 5 = 36gr. 36gr × 4 = 144 calories

- Total: 144 + 117 = 261 calories.

part 1 Introduction
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Friday, May 3, 2013

Guide to count your calories (part 1) Introduction

Everything you need to know to count your calories easily (amounts of calories, reading labels, weigh raw or cooked, ...) in order to follow your diet plan better. While counting his calories and macro-nutrients is a key to success in bodybuilding.

Counting calories, following consumption watching portion sizes ... This is something we talk a lot in the field of health, fitness and weight training, but it is not easy to understand that some do not understand that.

program for bodybuilding-count your caloriesBefore going any further, I think I'd better explain why I am writing this article.

This is strictly for those who have questions about counting calories, or how to monitor their consumption. There are very strong beliefs about whether or not you should follow your diet.

I realize that the majority of my work is to make this lifestyle (Fitness) easier and more relaxed than average to feel frustrated that there is no alternative, but to eat chicken and brown rice 10 times a day.

I also realize that tracking your caloric intake may seem heavy and her can quickly become an obsession (for those who have personalities a bit extreme). I was this extreme person, but I woke up and I've changed, and this is why I write this.


Tuesday, April 30, 2013

Time for rest and recovery

The recovery phase is very important because it helps in bodybuilding muscle growth. The complete and incomplete recoveries active, passive, are the four types of recovery during exercise.
program for bodybuilding-Time for rest and recovery

A fitness training causes several types of fatigue. Muscle fatigue is the most famous, but it is not always that the body will have a harder time recovering. For the body, which is often the hardest part is to recover from joint fatigue (that is to say, fatigue due to tensions suffered by your joints, tendons, etc..), But also sometimes nervous fatigue, if your workout is based on heavy exercises, or includes many intensification techniques.

Recovery is an essential phase of muscle growth. It is during this phase that adaptation occurs and the muscles grow. The recovery is the central point of progression, as well as training.

Recovery begins when strength training, between sets. There are 5 ways to precede recovery:

- Active recovery: a long and very light for an antagonist muscle during the session series. Here, there is a recovery which in order to allow you to continue your exercise a little more effective on the next series. It is, therefore, an optimized recovery between sets.

- Passive recovery: we do nothing at all, it sits waiting for the next series or the next training

- Full recovery: one year again when we have fully caught his breath and heart rate returned to normal;

- Incomplete recovery: if you do not yet 100% recovered from the previous series and that is always a little breathless ... it is a technique to make increased training harder.

- Scrub: often used in collective sports, a little light training session low intensity improves recovery after a tiring match, promoting blood circulation and the elimination of metabolic waste.

Between sessions, the recovery is to allow the muscles to grow, but also the body to recover from general fatigue produced by the sport and to strengthen joints.

This last point is crucial because it is often the joint and tendon recovery is longer. If it is not enough, it can cause injury, such as tendonitis. This type of injury is a limiting factor in bodybuilding because it can stop training for several weeks.

And there is also the principle of a reminder in order to drain the energy reserves between two workouts, making a very light session reminder to drain energy reserves for.

Finally, we discuss the issue of rest time between sets, which is crucial to the type of work you want to do (strength, endurance, ...) and can be used to modulate the intensity of your workout weights.


Wednesday, April 24, 2013


program for bodybuilding_carbohydrates
Sugars, or carbohydrates, are the noble fuel the body and are involved in brain function. This report presents the various forms of available carbohydrate and interest in sports nutrition, especially in bodybuilding.

Carbohydrates are the main source of fuel the body with fat, they who provide the energy necessary for the life of cells, muscle contractions and reflections of our brain. They play an important role in anabolism and recovery, but also to improve the efficiency of protein whey powder type.

But beware, there are several types of carbohydrates, each with their own characteristics. You must learn to use them. Depending on what you want to do (weight gain, dry, lose fat, have energy during training, ...) you will not use the same type of carbohydrate.

Above all, we must first understand some specific carbohydrates concepts, it is important not to mix:

- Slow or fast sugar: set the speed of assimilation

- Simple or complex carbohydrates: determines the size of molecule, but not necessarily the speed of assimilation, as a complex sugar can also be quick

- Glycemic index: it gives the speed at which the digestion of carbohydrates will increase the production of insulin, the anabolic hormone responsible for the use or storage of carbohydrates.

In addition, we will present tips for the best use of carbohydrates before and during your workout weights. Proper use of sugars at the right time is a great way to improve your performance in your room and progress in terms of muscle mass.

1g of carbohydrate is 4 kcal. Carbohydrates have the same energy value as proteins, but more than two times less than the lipids.


Hit-high intensity training

program for bodybuilding_Arthur Jones
The High Intensity Training is a training where we do a series with muscle in full body with 2-3 sessions per week, 45 minutes per session, heavyweight and failure for each series. It is a method created in 1970 by Arthur Jones.

HIT for High Intensity Training is a training method created in the 70s by Arthur Jones, a man and an atypical body-builder. In addition to his training method, it has also created weight machines (Nautilus machines), whose goal is to allow the best use of its technical work to optimize progress. This is quite a unique and comprehensive approach: it creates a specific training program, but also machines to achieve it.

The originality of this program is to provide a training place where you do one set per muscle, working the whole body each time, in full body. This is a totally different approach from what we usually know, for most programs, several training exercise per muscle, and several sets per exercise is carried out.

To validate the method, he took as an example a large body-builder of the time: Casey Viator and "proven" that the sport was able to take a significant amount of muscle while losing fat and it very rapidly using his method of training. Of course, this test has been severely criticized by his many detractors, and there is still some debate, and the effectiveness of this method.

There are fans that his fan Height Intensity Training and would never use any other method of training, and there especially the vast majority of practitioners believe that this method is completely ineffective and do not wish to use. For my part, I was able to test it one time and I was satisfied. However, this is clearly not a method for beginners because it requires perfect mastery exercises.

To summarize the HIT: one set per muscle, full-body workout program with 2-3 weight training sessions per week, 45 minutes per session, using trucks and failure for each series.

Friday, April 19, 2013

Number of sets and repetitions (Part 2)

program for bodybuilding Speed ​​exercises:

The exercises should be done at different speeds depending on the type of training:

- Heavy and very heavy workouts are done in an explosive manner to allow the use of the heaviest possible load and thus best to foster the nervous system and muscles.

- The lighter workouts will be more slow and controlled. Beginners should also be applied to control the load and learn the movement and avoid exercises too quickly to allow better muscular sensations.

The number of sets:

With a view to taking mass, the ideal is to practice heavy sets (8-12 repetitions), we will only three series,so that put the heaviest possible.

Depending on your resilience and employee training format, you can go to failure and half body split, but be careful not to go to failure on each set, but the last set of each exercise, otherwise excessive strain your nervous system and slow your progress.

Note that beginners do not have the ability to make very intense sessions must compensate by taking a little less recovery time between sets.

Part 1

Free ebook get it right now (Health Hero).

Number of sets and repetitions (Part 1)

The number of repetitions depends on your goal.

Heavy series (8-12) repetitions are generally more effective to work the volume. For the number of sets, 3 is enough to work well.

There are several factors for muscle gain, burning and congestion (when the muscles swell gorging blood) are the least productive use is more productive "heavy-duty".

Use heavy loads

It is therefore, necessary to define what these heavy loads, in fact according to the number of repetitions, we will train different aspects of performance:

- The heavy series, that is to say, with less than 5 repetitions, promote the development of the nervous system and therefore strength, not muscle mass because muscle fatigue is low due to the short duration of the series. So we will make short and heavy sets with long rest time, 3 to 5 minutes, to allow our bodies to reproduce the intensity of effort in order to increase its maximum strength.

- A heavy training corresponds to sets of 8 to 12 repetitions, it will promote muscle growth and not the nervous system. Indeed, nervous fatigue is less important, but the metabolic muscle strain is more, it allows a much more traumatic muscularly and therefore greater overcompensation work. We use rest periods long enough 1min30 to 3 minutes. This type of training is the most effective way to develop muscle mass and is the one most frequently used, it also increases the maximum force, but unless a program heavy series.

-A light workout is a workout of 12 reps and more. There are mainly promotes congestion and burning, and the focus is on the hormonal adjustment resulting from this type of training, indeed lactic acid for example is a precursor of testosterone. Moreover, these workouts are meant to improve the size of glycogen (carbohydrates present in the muscle) and thus slightly increase muscle mass. Rest time is short, from 30 seconds to 1 minute. Here, the nervous system is much less put to use and the charge is too low to allow the destruction of important muscle tissue, we focus mainly on the energy reserves of the muscle.

Be careful however, as an experienced practitioner can make a series of 10 with a heavy weight.

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Saturday, April 13, 2013

meal plan example for bodybuilding

Breakfast: 10egg whites two whole eggs.
program for bodybuilding

*Meal 2: 10oz salmon fillet, one cup broccoli, one cup carrots

*Meal 3: 10oz chicken breast, 7stems of asparagus, 1cup low fat cottage cheese

*Meal 4: protein shake, half cup peanut butter half cup almonds.

*Meal 5: 10oz chicken , 2 cups spinach, an orange, and a cup of plain Greek yogurt.

*Meal 6: 12oz tilapia, one full avocado, half cup walnuts.

Goals 100% lean mass gains, not bulking but not cutting, I want the happy medium.

  write your comment and leave your personal meal and your workout

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Friday, April 12, 2013

Dry weight: lose fat

program for bodybuilding
The dry weight is something more complex than a simple diet. It takes a good control of his power, but be careful to avoid the most common mistakes, not erase a few weeks the muscle gains you several months to acquire.

As a first step, we will define what a dry and what are the main principles for successful food know your hair. Remember that hair is not a simple diet: the aim is not only to lose weight. The goal is a little more specific and complex to achieve: lose fat, but without losing hard-earned muscle during your workouts bodybuilding.

  To do this, you must properly allocate different macro-nutrients such as proteins, carbohydrates and lipids, but without the use of percentages. In fact, a percentage distribution makes no sense because nutrient requirements are defined in grams compared to your body weight. Of these three nutrients, the adjustment variable is the amount of carbohydrates. They are the ones that will modulate to lose fat. In fact, losing fat does not mean eating less fat.

We will also see that even if the proteins play an essential role in a dry, it is not out of the question that they consume. In fact, they do not allow a proper functioning of the body if you do not consume this nutrient. Eat only protein is the best solution to degrade their health, but also miss his dry.

A very common error for a dry, is to try to change his workout, but also want to add too large a dose of cardio-training we see that these two solutions are to be avoided if you want to keep your muscles.


Tuesday, April 9, 2013


program for bodybuilding_proteinsThe fame of protein in the world of bodybuilding and beyond is often accompanied by more or less

approximation to the true nature of this nutrient. This file is intended to provide an update on the subject.

Proteins are probably the most famous nutrient in bodybuilding, whether by practitioners, such as non-practicing.

Yet few really know their roles and modes of operation:

- For some, it is a magical nutrient that can build muscle significantly and quickly, without effort. We will, of

   course, that's not true. Protein helps the body to build muscle, but only if the dosage is correct and that the

body is placed in a favorable condition for this construction, thanks to bodybuilding.

- For others, it is a food that helps losing weight, as with dietary supplements type (Slim Fast), or the protein diet.

In addition, we see that it is not possible to talk block of proteins, as a generic term for this concept is

 broad and includes several things:

program for bodybuilding_proteins
- Animal protein
- Vegetable proteins
- Protein powder
- Amino acids

  Indeed, one can't speak of proteins not to mention amino acids, which are the basic constituents. It is they

who largely determine the quality and characteristics of a protein, whether in powder, or from food.

Last, it is sometimes good to remember: everyone eats every day protein (from meat, fish or eggs, but milk

and vegetables). This is not a doping or a nutrient hazardous to health.

Monday, April 8, 2013

How to choose your weight?

program for bodybuilding
To choose its weight, you can use a load by default, as shown below, but the easiest is to use one of two methods: either the 1 RM test, then take 60-70% or proceed by successive trials.

Define its weight when you start in bodybuilding is not always obvious.

Indeed, we do not know what to load on the bar or the machine was afraid to put too little and not enough straining the muscles, or put too much weight and getting hurt.
To try to find out what weight bodybuilding "ideal", there are two methods that we present here.

Calculation of RM:

This method is the most famous, yet it is not necessarily the best, even if it is faster.

The goal is to test your 1 RM (repetition maximum), that is to say, the heaviest load you can lift for one repetition of the exercise chosen.

To do this, it must therefore be heated, then gradually up the weight, and finally arrived in the heaviest weight possible.

Then, once you know the weight you apply a ratio (60-70%), which gives you your work weight.
Two drawbacks to this method RM:

- It requires to be tested.

Therefore,heavy lifting. Unwise when you start because it is not familiar with the movement, there is a risk of injury.

- The percentage to be used for this series is not necessarily a reliable indicator.

Iterative method:

This method is simply .... try it!

If you need to do 4 sets of 10 reps, make your 1 series with the weight that you think is good. If this is too easy, add a little weight, if it is too difficult, a little lower weight.

Do the same for each set of each exercise, and after one or two sessions of training, you have found the support you need.

How does it put weight when you start?

In addition to the two answers above, there is another solution that you can use to decide what charges to use as a beginner in bodybuilding: use load data below, for 3-4 sets of 10 to 12 repetitions:

- Bench at the helm: 30 kg
- Military Developed bar: 12kg
- Neck Circulation: 30kg
- Squat: 30kg
- Deadlift: 30kg
- Curl bar: 12kg
- Dumbbell Curl: 5kg
- Triceps bar on the forehead with bulging triceps: 10kg

Note that these costs are given as a guide, they are an average for a beginner. But for some, they will be too heavy, so they are too small for others. The goal here is to have a magnitude of weight used in bodybuilding for beginners.

Sunday, April 7, 2013

What type of training practice?

The choice of the drive size (full body, half body or split routine) should be based on your level, your recovery and your ability to do intense training sessions.

There are three types of training, the training in full body in half body or split routine.

Each of these types of training has its advantages and disadvantages, and none is superior to another, however their characteristics are more or less fit you and your resilience and strength that you can put in each series.


Type training

We must understand that muscle growth responds to a stimulus: training. This stimulus will activate a gene that tells the body to build muscle. Indeed, raining damages the muscle, the body will then rebuild "a little bigger" then before. The logic is, therefore that it also causes often as possible to activate this gene, however, if the body and the muscles do not have enough time to recover and rebuild muscle growth will be greatly reduced, or no, this is what happens when over-training.

It therefore comes another important factor: the intensity of the session. By intensity we mean the ability of a practitioner to push his muscles to their maximum efforts in a series. And, a practicing beginner will have little strength due to his lack of training, an advanced practitioner will meanwhile a much greater ability to push the effort at its height, thanks to a better development of its nervous system, better concentration, ...

This intensity will therefore have a direct connection with the recovery time needed to muscle.

We need to find a good compromise between the intensity and frequency of training.

So someone with a good recovery can afford to train more often. But if the recovery is a problem it will reduce the frequency of training and focus on intensity. So if you increase the intensity, you must lower the frequency, and vice versa.


program for bodybuilding_full body
The full-body is to train the whole body in one session, 2-3 times per week.

It is advisable for beginners muscle because frequent repetition exercises allows them nervous and a learning adaptation faster movements. However, it is not just for beginners, in fact people with good recovery can afford to train as often. However, it comes at the cost of training intensity, it will be necessary to avoid go to failure, that is to say at the stage where we can't perform an additional repetition in a series.



Half Body:

program for bodybuilding_half bodyThe half body is in turn lead to the upper and lower body specifically, usually 2 times each week. We will be able to put more intensity in full-body, because different parts of the body will have a little more time to recover.

People with poor recovery can lead each side of the body every 5 days, which allows them to keep a good intensity while promoting recovery.


Split routine:

program for bodybuilding_split routine
Finally, the split routine puts priority on the intensity and not on the frequency of training, it is a single train each muscle once a week, so we will be able to go to failure and use techniques intensification. However, you need a good level to use these methods effectively increased.

By compensating the reductionof the frequency of the training intensity can make gains as high as the other methods.

People with poor recovery must avoid full-body and prefer the split routine, but if you do not like the split or are unable to put a lot of intensity in a session it is best to opt for the body half or full-body.


Saturday, April 6, 2013

Program for bodybuilding_The LAFAY

program for bodybuilding_lafayThe LAFAY method (created by Olivier Lafay, and launched in April 2004) is a method of fitness without equipment, consisting of 13 levels. Before starting, you are asked to do a test (consisting of exercises like push- ups, dips, pull-ups) to assess your fitness level. Depending on the result, you will be directed to the level best suited to your current strength.

The training itself consists of a warm-up, followed by a sequence of several years (6 years and older) with a relatively short period of rest, followed by a warm-up phase. Once you have achieved the objectives set by the level where you are now, you can move on. Each level has different exercises, different amplitudes, the difficulty is increasing and drives all different from one level to another.

  The ultimate goal is absolutely not to arrive at the highest level possible because the level two may very well help you develop both physically and level 6. Thus, it is rather recommended changing level when you are tired of it, when you are unable to move, either physically or number of repetitions performed.
The method exists in men's sizes, but also a women's version, and is intended for all, regardless of age, without restriction. 

program for bodybuilding


Wednesday, April 3, 2013

Catching a weak point

Weak point

It is quite simply a muscle behind the other and break the line. Ie at first glance it appears that the practitioner is less developed here compared to his other muscles.

This may be in large parts of the body like legs surmounted by a fine big top (diagram we see too often in the rooms), on sets of muscle groups as a good bust and no arms or good legs and no calves, on protagonists-antagonists muscles (quadriceps / hamstrings, chest / back, biceps / triceps ...) or, and here it becomes finer, the different parts of a single muscle : for example the biceps developed within arm but on the outside curve (long stretch) or a low chest high but well rounded all flat.

The causes of weaknesses

Several causes are possible, but must first distinguish a real weak spot a fake. And yes, if you do not have legs, but you do not train it is not a weak point in either! It is simply the nature of the human body adapts to stimuli received, and no stimulation to drive not equal muscle growth.You may have already experienced this personally or have known someone in your life who after joint injury was seen wearing a cast for several weeks.

 As we took away the area immobilized atrophied, which is the most perfect example.If your weakness is due to a lack of training, do not worry it is easier to correct. Just take care of the weakest work priority, such as early stage or sitting when you're the fittest, progress should not delay!By cons, if you are in the case of muscles worked regularly, so here we are dealing with a real weak point, which does not react properly to the drive. Start by analyzing your training. 

 Here are some thoughts to help you: do you work in the area late too often and as hard as the rest of the body? Feel the muscle work? What training method do you use it and is it the same as other muscles? In long series? Strength? Racing or partial? Etc ... In short THINK!But the cause may be genetic. Here the list can be very long, but include bulk: a muscle insertions little benefit, which can give a short muscle, with little hard because of the lever arms disadvantageous a significant percentage of type I muscle fibers (fibers called endurance limited potential for hypertrophy), poor irriguation nervous etc ...

Solutions to implement

If you do not feel the muscle working, the most important change that. Priority is muscular sensation to feel the area and worked to push muscular failure. On the other hand, you've probably noticed that your strengths react very quickly to training. In some series congestion and muscle fatigue are there and we feel even better work. The goal is that the same is true for your weaknesses.

At first you apply to make series lighter and longer for the technical implementation as perfect as possible. Concentrate up to feel the area worked with a rather slow pace of implementation and voltage. Force like a madman, taking the momentum is going to help you! Your new way to help develop a motor pattern, ie one mind-muscle finer and efficiently.Pre-fatigue is also a good solution.

 Not felt in the chest bench? No problem, do an isolation exercise to start, eg with dumbbells apart and chain series with the bench immediately. Your chest will already exhausted and other stabilizing muscles synergistic and smaller (anterior deltoids, triceps) will not be the limiting factor and your chest will go to failure! 

Electrostimulation may also be considered although expensive at the hardware level (count 500 to 600 euros for a powerful stimulator) and complicated to implement.The most important thing is that all the muscles of the body are different, so what works for some will not work for others. 

You have a weak point, ok no problem training will be focused on! But not to go into overtraining, reduce the strengths in the work to a minimum and matraquez your weaknesses. The fact that under certain muscles will cause your body to be able to focus more fully on the weak points further worked. You will not lose your strengths, they just stagnerons but when the delay will be filled, and rework the normally 2-3 weeks, they will be at the top. 

The important thing is to be aware of its weaknesses and strive to catch up to get a physical and aesthetic most comprehensive possible, this course according to your desires. Your body is your topic, your tools are rest, nutrition and training, be your own sculptor. -->